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Chicken Curry (Murgh Tari)


Cauliflower Mixed Vegetables (Gobhi Gajar ki Subji)


Chicken Curry (Murgh Tari) Murgh tari is the most-common way to serve chicken. The curry (sauce) tastes great with roti or rice. Typically a large amount of oil is used in preparing the sauce. However, by using a nonstick skillet and all the spices, you can reduce the fat significantly without altering the taste.


  • 3 pounds chicken pieces OR 1 1/2 boneless skinless chicken pieces
  • 2 tablespoons vegetable oil
  • 4 cardamom pods (optional)
  • 1 2-inch piece of cinnamon stick (optional)
  • 1 medium onion, finely chopped
  • 4 garlic cloves, chopped
  • 2 teaspoons fresh ginger, chopped
  • 1 medium tomato, finely chopped
  • 1 teaspoon cumin powder
  • 1/2 teaspoon turmeric
  • 1 tablespoons coriander powder
  • 1/2 teaspoon cayenne pepper (optional)
  • 1/2 teaspoon fennel seeds, coarsely ground
  • 1 teaspoon black pepper, coarsely ground
  • 1/2 cup plain nonfat yogurt
  • 1 teaspoon salt
  • 1/2 cup water
  • 2 tablespoons chopped cilantro
  • 1 tablespoon fresh lemon juice

Remove the skin and all visible fat from the chicken pieces. (I often have the butcher clean the chicken.) Cut 2 to 3 slits, 1 inch long and 1/2 inch deep, in each piece of chicken. Set aside.

Heat oil in a heavy skillet over medium high heat. Add the chicken pieces in a single layer and fry for 3 to 5 minutes, turning the pieces over once or twice until they are white. Transfer the chicken to a plate using a slotted spoon.

Add cumin powder, cardamom pods, cinnamon stick, chopped onion, garlic and ginger to the oil. Fry for 7 to 8 minutes, stirring constantly, until the onions are golden brown.

Stir in  tomatoes, turmeric, coriander powder, cayenne pepper, ground fennel seeds and black pepper. Fry for 2 to 3 minutes. Whip yogurt with wire wisk and add 1 tablespoon at a time, stirring constantly. Fry for another 2 to 4 minutes.

Add the chicken and sprinkle with salt. Stir to coat the spice mixture evenly. Pour the water evenly over the chicken. Bring to a boil. Reduce heat to low. Add the cilantro and gently stir the chicken. Cover tightly and simmer for 20 to 25 minutes. Chicken should be tender to the touch but should not fall apart.

Transfer to a serving platter. Sprinkle with lemon juice.

Calories: 197; Carbohydrate: 4 g; Fat: 9 g; Sat fat: 1.8 g; Chol: 67 mg; Dietary fiber: 1 g; Protein: 24 g;
Sodium:  430 mg

3 1/2 lean meats

(New Indian Home Cooking by Madhu Gadia, M.S., R.D.,

Cauliflower Mixed Vegetables (Gobhi Gajar ki Subji)

This is one of my family’s favorite vegetable. It is colorful and has a nice blend of flavors. Cauliflower is typically fried or cooked in a fair amount of oil, but I add the oil at the end, to bring a similar flavor with a fraction of the fat.

  • 1 small cauliflower (3 cups), divided into small florets (1-inch)
  • 1 1/2 cups carrots, peeled and thinly sliced (1/4-inch)
  • 11/2 cups zucchini, thinly sliced (1/4-inch)
  • 4 tsp vegetable oil
  • a pinch of asafetida
  • 1/2 tsp cumin seeds
  • 1 tsp fresh ginger, chopped
  • 1/4 tsp turmeric
  • 11/2 tsp salt
  • 1/2 tsp cayenne pepper (optional)
  • 1 tbsp coriander powder
  • 1/2 tsp mango powder
  • 3/4 tsp garam masala
  • 1 tbsp fresh coriander, finely chopped (cilantro)

Wash and drain cauliflower, carrots and zucchini. Set aside.

Heat 1 tbsp oil in a heavy, nonstick skillet over medium high heat. Add asafetida and cumin seeds and cook for a few seconds until seeds are golden brown.

Add vegetables and stir. Add ginger, turmeric, salt and cayenne pepper. Stir thoroughly.

Heat through, cover with a lid and reduce heat. Simmer for 8–10 minutes. Open 1–2 times to stir the vegetables. Cook until vegetables are tender but firm.

Sprinkle with coriander powder, mango powder and garam masala. Stir carefully in a lifting and turning fashion so as not to mash the vegetables.

Add the remaining 1 tbsp of oil around the sides of the pan, allowing the oil to get to the bottom of the pan. All the liquid from the vegetables should be evaporated; if not, increase heat to evaporate it. Fry for 3–5 minutes, stirring once or twice in the same lifting and turning fashion. (This final roasting or frying in the oil brings out the true flavor of this dish.)

Transfer to a serving platter. Garnish with fresh coriander.

Calories: 40; Carbohydrate: 5 g; Fat: 3 g; Sat fat: 0 g; Chol: 0 mg; Dietary fiber: 2 g; Protein: 1 g;
Sodium: 280 mg

1 vegetable, ½ fat

(New Indian Home Cooking by Madhu Gadia, M.S., R.D.,


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