Welcome guys to joyfulbite.info Today we are doing a very famous dish which is called Healthy Oil Free Chicken Recipe. This dish is for the people who are very health freak they don’t want to eat and oil and they want to be fit those who are working towards their Fitness this dish is apart it has all the protein it has all the veggies.
Healthy Oil Free Chicken Recipe
Ingredient
- Half KG Chicken
- 3 Chopped onion
- Green Chilies
- Tomatoes
- Ginger
- Garlic
- Black pepper
- Red chili powder
- Turmeric powder
- Salt
- Curry leaves
- Potatoes
- Beans
- Spinach
Preparation
let’s start the recipe I have taken one whole chicken you need to wash the chicken properly dip it in salt water for at least 15 minutes and then marinate now we’ll be adding two chopped onions 1 spoon salt we won’t be using any oil so the chicken would be cooked with the water content the water content what onion has the chicken has squeezed one lemon now we’ll be adding fresh ginger garlic paste Take 6 cloves of garlic muddle it
Take a iron Pan we’re not putting any oil we’ll take around six pieces of green chilies six cloves of garlic it has a perfect flavor of ginger and garlic dry roast it for a minute let the garlic change its color now we’ll add few cherry tomatoes the small Tomatoes The readily available in the market if the tomatoes also cook we’ll be adding little salt so that they get softened easily now the tomatoes
Also have the water content so today we are adding those veggies which are high protein and water content foreign I’ll be adding little splash of water in it see perfect the tomatoes have get softened see they are cooking in their own water now switch off the flame let it cool down and then we’ll muddle it in a muddler.
Let it rest for two to three minutes with light hands firstly so that doesn’t come out of the muddler Tomatoes will get muddle on their own you need to put little pressure on the garlic and the chili it has an amazing flavor pungent and the tomatoes sourness so when it will go in chicken it will create a blast of flavors in your mouth if you use this technique
it gives a very authentic and a raw flavor in your dish it’s an amazing thing you must try it so now it’s done let’s start cooking our chicken the technique of cooking this chicken is that you don’t have to switch on the flame and heat the utensil you need to put the chicken first if you put the chicken in hot utensil without oil it will get stick to the pan first do the now switch on the flame.
Start cooking the chicken the chicken and the onion have water content so no need not worry just cook it for five minutes on high flame let the chicken release its water need to give it time five to seven minutes it will take you can see the water the onion has started releasing its water chicken, the chicken has started changing its color see it’s turning white you can see the piece cover it and cook it for five to seven minutes on medium flame.
I told you it will cook in its own water now we’ll be adding some veggies to it we’ll be adding potatoes in diced small medium sized I’ll be adding 50 grams of beans the French beans it’s a very very healthy and full of protein dish now mix it well this chicken is just the game of steam and its own water the veggies water.
Again cover it and let it cook for five to seven minutes on medium flame now let’s check the chicken see give it a stir now I’ll be adding some spinach leaves now add to the chicken fresh coriander and add some stems of coriander to it the stem has more flavor than the coriander leaves the coriander has flavor in every part of it whether it’s Leaf whether it’s stem or whether it’s truths the root has the maximum Flavor now again cover it and let it get cooked for five to seven minutes on medium Flame.
See the beautiful green color now we’ll add half spoon of fresh crushed black pepper, add the tomato and green chili paste with lots of garlic in it cover it and cook it for five minutes on medium Flame let’s check the chicken perfect so it has all the nutrients the proteins flavor of the veggies especially of the spinach and the tomatoes we’ll be adding around 750 mL of water always add hot water to your protein if you want better.
Result in your dish and you want that protein the chicken should get tender and soft easily and should not be chewy always add hot water to the chicken or the mutton cover it and cook it for seven to eight minutes on medium flame let’s check the chicken amazing mix it well check the chicken whether it’s softened down or not still little bit left and little bit in potatoes,
So we need to cover it and cook it for another five minutes or so and then our chicken will be ready let’s check the chicken perfect soft and tender and juicy now perfectly done time to add one tablespoon of rice flour this thickens the gravy I’ll put a little bit more gives body to the chicken see and cook it for two to three minutes on high Flame the final stage of our chicken
Now it’s perfectly done it’s a full meal you can have it with brown rice red rice or even boiled rice if you want a little more gravy in it or more you can add little more hot water to it if you want to have it with rice and
if you have want to have it with a chapati or a roti or a bread then you can have it like this also you can eat it with boiled quinoa also it will taste very nice perfectly done now let’s do the plating perfectly oil free chicken is ready to serve perfect texture it has all the nutrients totally oil free our zero oil chicken is ready to serve, serve it with Roti or rice