Peppercorn Chicken
Ingredients: ½ kg chicken (or paneer/mushrooms for vegetarians, which will need half the cooking time), 4 tbsp yoghurt (not sour), 2 tbsp ginger-garlic paste, ½ tsp salt, ½ tsp pepper.
Masala: 2 onions, 3 garlic cloves, 1-inch ginger, 10 peppercorns, 1 tbsp oil.
Directions: Prick the chicken with a fork, marinate with all the ingredients mentioned in the first part of the ingredient list, and set aside for at least ½ an hour. Heat oil and add chopped onions and sauté till pink. Then add crushed garlic, ginger and peppercorns. Add the marinated chicken and cook on a medium flame. Stir at regular intervals while it is getting cooked. This should take about 20 minutes.
Significance: Protein intake is important for health. It is required for wear and tear of tissues, muscles, immunity and the formation of hormones and enzymes. Non-vegetarians usually get their supply of protein from ingredients like eggs, fish, chicken or lean meat. Chicken is lean meat and is highly recommended. This chicken recipe includes peppercorns, which are rich in antioxidants and help fight damage to our cells from various insults. The cooking style is also essential in diabetes. Make stews and curries instead of frying. Vegetarians can make this dish with mushrooms instead of chicken.
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Dr Manisha Talim