This is a favorite dish in my husbands' family and i learnt some tips for this dish from my sister-in-law (aka sister), Geethakka, who makes this dish very well!

Category : Non-vegetarian Side Dish

INGREDIENTS :

Chicken/Mutton : 1 kg

Onion : 1 diced

Turmeric : a dash

Oil : 2 tbsp

For grinding: Saute the following with ~1-2 tsp of oil till the onion, etc turn golden brown and grind in to a fine paste (with minimum water).

Copra/coconut: 2-3 tbsp, grated (optional, if gravy is needed)

Green chilli: 6-8 depending on the pungency

Black pepper or powder : 1/2 - 1 tbsp

Ginger: 1 inch piece

Garlic: 1 bulb (peeled)

Coriander powder: 1 tbsp

Coriander leaves : 1 cup, diced

Onion : 2 large, large slices

Cinnamon: 1 inch piece X 2

Cloves : 4-6

METHOD : In a pressure cooker, saute diced onion in 2 tbsp oil, till golden brown, add turmeric, chicken/mutton, salt and fry well. Add the ground masala with minimum water and cook till done (1-2 whistles, as needed). Adjust taste with pepper powder, salt. We usually make it in to a gravy, but not watery, to go with akki rotti/chapthi/ghee rice.

Tip : Some varieties of green chillies can be very spicy. It is better to add less of chillies as well as black pepper. If required they can be added later on.

INFORMATION

Vegan - NO

Gluten Free - YES

Keto Friendly - YES

Glycemic Index & Glycemic Load:

Not applicable

CALORIES (approx) :

Chicken chops 100 g =136 Cal; Mutton chops 100 g = ~214 Cal (depends on the fat content of the cuts/portions used)

NUTRITIVE VALUE :

The calorie content depends on which part/cut of the chicken is being used. For example, a 100-gram serving of chicken breast provides 165 calories, 31 grams of protein and 3.6 grams of fat. That means that approximately 80% of the calories in chicken breast come from protein, and 20% come from fat. While one chicken drumstick has 76 calories, or 172 calories per 100 grams. It’s 70% protein and 30% fat.

Health benefits :

In general, meat is a complete, high-quality protein containing all of the essential amino acids your body needs for optimal health. Meat provides more protein per serving (25 grams per 3 ounces) than dairy (8 grams per cup), eggs (6 grams each), legumes (12 grams per ¾ cup), vegetables or nuts (2 to 5 grams per serving). Meat is the natural source of Vitamin B12. Meat is rich in essential nutrients such as amino acids and minerals. Consuming meat may help you manage, and even lose, weight.

Chicken is a popular option when it comes to lean protein, as it packs a considerable amount into a single serving without a lot of fat.

WATER FOOTPRINT (is litres of water needed to produce the food) : Goat: 5,500 litre/kg ; Chicken: 4,300 litre/kg

GENERAL TIPS : If the dish becomes watery and the meat is well cooked, take out only the gravy in to a pan, boil till it thickens and then mix it with meat.

DID YOU KNOW : Chicken is a perfect protein to make a fantastic low-glycemic meal. Because chicken doesn’t contain any carbohydrates, it has little effect on blood sugar levels. However, be sure that the chicken recipes you make contain foods that are also low-GI!

REFERENCES :

https://thepoultrysite.com/news/2016/04/how-much-water-does-it-take-to-produce-meat https://www.chicken.ca/chicken-school/v/foods-to-consider-for-a-low-glycemic-diet

https://mymeatup.org/content/nutrition

Green Chilli Chicken/Mutton chops