Good Food
for Good

Chicken Methi

QuickMain MealsOther Indian
Serves 4Time 30 minsChicken Methi

A comforting dish with a deep, rich flavour

Fat - total 19g 26%
Fat - saturated 3g 14%
Salt 309mg 13%
Protein 26g 51%
Carbs 42g 14%
Sugar 6g 7%
Energy 1841kJ 21%

% based on an adult’s recommended daily intake

Ingredients

  • ( 1 medium) Chicken maryland (thigh and drumstick), raw
  • ( 1 cup) Reduced-fat (2%) Greek yoghurt, unflavoured
  • ( 1 tsp) Cooking salt
  • ( 1 tsp) Ground black pepper
  • ( 1 long) Chilli, green, raw
  • ( 4 tbsp) Vegetable oil
  • ( 1 tsp) Fenugreek seed
  • ( 1 tsp) Curry powder
  • ( 2 tbsp) Raw ginger, peeled
  • ( 10) Raw okra
  • ( 1 tsp) Turmeric powder
  • ( 2 medium) Tomato
  • ( 2 medium) Brown onion, raw and peeled
  • ( 1 cup) Rice, white, uncooked

Method

  1. Separate the chicken leg from the thigh by cutting through the joint.
  2. Thinly slice the chilli and mix half with the yoghurt and chicken. Leave this to sit so the chicken absorbs the flavours.
  3. Cook the rice following the instructions on the packet.
  4. In a large pan, add the oil and spices and cook. After 30 seconds, add the onion and ginger. Cook until the onion is soft and sweet.
  5. Cut the tomatoes into small cubes.
  6. Add the turmeric, diced tomatoes, and okra. Allow the mixture to simmer (bubble gently) until the tomatoes turn into a sauce.
  7. Add the chicken, yoghurt and chilli. Simmer for 20 minutes or until the chicken is tender.
  8. Serve with the rice.
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