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Chicken Keema Masala

Ingredients:

Ground Chicken
3/4 Pound
Skinless, Boneless
Yogurt
1/2 Cup
Fat-Free
Ginger Paste
1 Teaspoon
Garlic Paste
2 Teaspoons
Cilantro
1/3 Cup
Chopped
Jalapeño Peppers
2 Tablespoons
Chopped
Cumin Seeds
1 Teaspoon
Fennel Seeds
1 Teaspoon
Kalonji Seeds
1/2 Teaspoon
Black Nigella Seeds
Red Chili
1 Piece
Whole
Cooking Oil Spray
Gram Flour
2 Tablespoons
Dry, roasted
Salt
1/2 Teaspoon
Olive Oil
1/2 Tablespoon
Cilantro
For garnish
Jalapeño Peppers
Sliced for garnish
Lemon Wedges
For Garnish

Preparation mode:

  1. In a blender, add yogurt, ginger paste, garlic paste, cilantro and jalapeño peppers and puree.
  2. In a small non-stick skillet, over medium heat, dry roast the cumin seeds, fennel seeds, kalonji seeds and whole red chili for 1 minute or until the aroma is released. Let the ingredients cool and then grind in a coffee or spice grinder until coarse.
  3. In the same skillet, over medium heat, roast gram flour for 2 to 3 minutes and set aside.
  4. In a medium non-stick saucepan, over medium-low heat, evenly spray cooking oil for 2 seconds; add chicken and stir-fry for a few minutes.
  5. Add puree from the blender and the dry roasted seeds from the grinder to the saucepan. Cover and cook for 10 minutes until chicken is cooked and a small amount of gravy remains.
  6. Sprinkle roasted gram flour and salt and stir well; drizzle oil and stir well.
  7. Garnish with a few sprigs of cilantro, jalapeño peppers and lemon wedges.
  8. Enjoy with oatmeal or whole-wheat chappati.

Footnotes:

Nutrition Facts:
Serving Size: 1 Serving (85g), Servings: 4, Amount Per Serving: Calories 160, Fat Calories 40, Total Fat 4.5g (7% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 55mg (18% DV), Sodium 410mg (17%DV), Total Carbohydrates 7g (2% DV), Fiber 1g (4% DV), Sugars 2g, Protein 21g, Vitamin A (8% DV),Vitamin C (50% DV), Calcium (6% DV), Iron (6% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.