Page 25 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Season chicken and vegetables all over with chilli powder, salt and pepper.
2. Heat skillet and add 1-2 teaspoons of oil. Add chicken and vegetables and cook until
golden – about 4 minutes per side. Remove chicken and vegetables from skillet and
place on a plate.
3. Reduce heat to medium and add onion and black pepper. Cook until soft then add
garlic and cook until fragrant. Add curd and stir to coat.
4. Pour in broth and scrape up any bits from the bottom of pan. Add cumin, oregano
and season with salt and pepper. Return to skillet and bring mixture to the boil,
then reduce heat and cook until chicken is cooked.
5. Remove chicken and vegetables from skillet then stir in lime juice. Serve with
green chutney.

Nutritional Analysis

Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Boneless 25.9 0.6
chicken (raw) 100 109 20.9 2.8 - - - 25 -
Curd 100 60 3.1 4 3.0 - 0.2 149 -
Onion 30 17.7 0.54 - 3.78 - 0.36 12 0.18
Cauliflower 10 3 0.26 0.04 0.4 - 0.12 3.3 0.12
Capsicum 10 2.9 0.29 0.06 0.3 - 0.44 3 0.68
Carrot 10 4.8 0.09 - 1.06 - 5.5 1.8 0.12
Broccoli 10 3 0.26 4 3.0 - 0.12 3.3 0.12
Olive oil 5ml 45 - 5 - - - - -
TOTAL 245.4 30.44 13.7 11.54 - 6.74 197.4 1.22

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