Introduction:
Chicken Masala is a classic Indian dish that offers a perfect balance of spices, tender chicken, and rich tomato-based gravy. Known for its bold flavors and aromatic spices, it is a popular choice for dinners, family gatherings, and even restaurant menus. Whether served with roti, naan, or steamed rice, it is sure to be a crowd-pleaser.
In this comprehensive guide, we’ll walk you through the process of making a delicious Chicken Masala at home, starting with marination and building up to the flavorful curry. We will also explore nutrition facts and address some common FAQs.
Ingredients (Serves 4-5 People):
For the Marinade:
- 1 kg chicken (bone-in or boneless, cut into pieces)
- 2 tsp ginger-garlic paste
- 1 tsp salt
- 1 tsp turmeric powder
- 1 tsp red chili powder
- 1 tbsp lemon juice
- 1/4 cup yogurt (optional)
For the Masala:
- 3 tbsp oil (ghee or vegetable oil)
- 1 large onion, finely chopped
- 2 medium tomatoes, pureed
- 1 tsp cumin seeds
- 2 green cardamom pods
- 4 cloves
- 1-inch cinnamon stick
- 1-2 green chilies (optional, adjust to taste)
- 1 tsp coriander powder
- 1/2 tsp cumin powder
- 1 tsp garam masala
- 1/2 tsp Kashmiri red chili powder (for color)
- Fresh coriander leaves for garnish
Chicken Masala Nutrition Facts (per 100g of cooked chicken)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 239 kcal | 12% |
| Protein | 27g | 54% |
| Total Fat | 14g | 21% |
| – Saturated Fat | 4g | 20% |
| Cholesterol | 90 mg | 30% |
| Sodium | 400 mg | 17% |
| Carbohydrates | 5g | 2% |
| – Dietary Fiber | 1g | 4% |
| Sugars | 2g | 4% |
| Calcium | 50 mg | 5% |
| Iron | 1.5 mg | 8% |
| Potassium | 300 mg | 8% |
Note: The values are approximate and depend on the specific recipe and ingredients used, such as the amount of oil, yogurt, or cream added to the dish.
Instructions:
Step 1: Marinating the Chicken
- In a bowl, mix the chicken with ginger-garlic paste, turmeric, red chili powder, salt, and lemon juice. Optionally, add yogurt for extra tenderness.
- Cover and let it marinate for at least 30 minutes, or refrigerate overnight for deeper flavors.
Step 2: Preparing the Masala
- Heat oil in a large pan over medium heat. Add cumin seeds, cardamom pods, cloves, and cinnamon. Fry until aromatic.
- Add the chopped onions and sauté until golden brown. This process helps develop the rich base of the curry.
- Stir in the ginger-garlic paste and cook for another minute to remove the raw flavor.
- Add the pureed tomatoes, followed by coriander powder, cumin powder, red chili powder, and salt. Cook the mixture until oil separates from the masala, indicating that the spices are well-roasted.
Step 3: Cooking the Chicken
- Add the marinated chicken to the pan and stir it well to coat with the masala. Cook on medium-high heat for 5-6 minutes until the chicken starts to brown slightly.
- Lower the heat and cover the pan. Allow the chicken to cook in its own juices for 15-20 minutes. Stir occasionally.
- If you prefer a gravy consistency, add a little hot water or coconut milk at this stage. Simmer for another 10 minutes until the chicken is fully cooked and tender.
Step 4: Finishing Touches
- Stir in garam masala and adjust the seasoning.
- Garnish with fresh coriander leaves.
- Serve hot with naan, chapati, or steamed rice.
Tips for the Perfect Chicken Masala:
Bone-in chicken adds more flavor to the curry, but you can also use boneless pieces for convenience.Use fresh ingredients: Always use fresh onions, tomatoes, and spices for the best results.Adjust spice levels: You can control the heat by adjusting the amount of red chili powder and green chilies in the recipe.Cook the masala thoroughly: Ensuring that the masala is cooked until oil separates is crucial for rich, deep flavors
Key Nutritional Highlights of Chicken Masala
Chicken Masala is not only a delicious dish but also packed with essential nutrients. Here are some key nutritional highlights based on 100 grams of cooked chicken:
- Protein: Chicken is an excellent source of lean protein, which supports muscle repair and growth. Each 100g serving of chicken contains about 27g of protein.
- Fats: Chicken masala contains around 14g of fat per 100g, with some of these fats coming from healthy oils used in cooking. It includes a small portion of saturated fats, which should be consumed in moderation.
- Calories: A serving of chicken masala typically contains around 239 kcal per 100g. The caloric content varies depending on the amount of oil or ghee used during preparation.
- Cholesterol: Chicken, especially when cooked without skin, is a moderate source of cholesterol (90 mg per 100g). This can be managed in a balanced diet.
- Carbohydrates: Chicken itself is carb-free. The curry contains minimal carbs, primarily from ingredients like onions and tomatoes.
- Vitamins and Minerals: Chicken Masala provides essential micronutrients like iron, vitamin A, and potassium, particularly from the added spices and vegetables like tomatoes and onions
Nutritional Breakdown Explanation
The following explains the key nutritional components of 100 grams of chicken used in Chicken Masala:
- Protein (27g): Critical for muscle maintenance, growth, and recovery. Chicken’s high protein content makes it an ideal choice for individuals focusing on fitness or maintaining a healthy diet.
- Fats (14g): While chicken provides healthy fats, the total fat content in Chicken Masala also depends on the cooking oil or ghee. These fats help in the absorption of fat-soluble vitamins and provide energy.
- Calories (239 kcal): The moderate calorie content comes from the chicken’s protein and fat. Controlling the amount of added oil or cream can make the dish lighter without compromising flavor.
- Cholesterol (90 mg): Chicken is moderately high in cholesterol but can be part of a heart-healthy diet if prepared with minimal added fats.
- Sodium: Chicken masala recipes often contain salt and spices that can contribute to higher sodium levels. It’s recommended to monitor salt usage to avoid excessive intake.
Conclusion:
Chicken Masala is a versatile and flavorful dish that can be customized to suit your spice tolerance and preference for gravy thickness. It’s rich in protein and full of aromatic spices, making it a wholesome and satisfying meal. Whether you’re a beginner or an experienced cook, this dish is sure to be a hit at any table.
Feel free to experiment with ingredients like coconut milk, cream, or different spice blends to create your own signature version of Chicken Masala!
Frequently Asked Questions (FAQs)
Q1: Can I make Chicken Masala with boneless chicken?
Yes, boneless chicken works well and cooks faster. However, bone-in chicken is traditionally preferred for added flavor.
Q2: How do I adjust the spice level in Chicken Masala?
To reduce the heat, skip green chilies and use Kashmiri red chili powder instead of regular chili powder. For more heat, increase the number of chilies or add spicy red chili powder.
Q3: What can I serve with Chicken Masala?
Chicken Masala pairs perfectly with Indian flatbreads like naan or chapati. You can also serve it with steamed rice, biryani, or jeera rice for a complete meal.
