Estimated Nutrition (whole recipe, rough)
Counts 10 of 11 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Chili | 1 tsp (2.7g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Spinach | 1 cup raw (30g) | 7 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 tablespoon oil
- 1 onion
- 1 clove of garlic (crushed)
- 1/2 inch piece of ginger
- 1 teaspoon coriander
- 1 leveled teaspoon chili powder
- 1 lb chicken legs
- 500 grams tin of spinach puree
- 2 teaspoon milk
- 1 leveled teaspoon salt
- =
Directions
Heat the cooking oil in a pan. Add chopped onion and fry it until golden brown. Now add ginger, coriander, chili powder, garlic and salt. Fry this mixture for 10 minutes and keep it stirring every two minutes. Fry both sides of chicken legs in this masala until brown and add the spinach, cover the pan with a lid and leave it on a gentle heat for 25 minutes. When the water has been absorbed, add 2 teaspoon of milk and let it cook for further 5 minutes.
Serve with Boiled Rice
Tip: I always pour some water over the spinach to wash the preservatives off before adding it to the chicken legs, and then leave it to drain all the water for few minutes. It also gets rid of the extra salt.