Nourishful Kitchen

Total Calories: Approximately 379 calories.

Ingredients:

• Chicken breast (boneless, skinless) – 150g (approximately 204 calories)
• Onion – 50g (approximately 22 calories)
• Tomato – 50g (approximately 9 calories)
• Garlic cloves – 5g (approximately 8 calories)
• Ginger – 5g (approximately 3 calories)
• Green chilies – 10g (approximately 5 calories)
• Olive oil – 10ml (approximately 81 calories)
• Yogurt – 50g (approximately 27 calories)
• Cumin seeds – 3g (approximately 8 calories)
• Turmeric powder – 3g (approximately 9 calories)
• Coriander powder – 5g (approximately 14 calories)
• Red chili powder – 2g (approximately 6 calories)
• Garam masala – 3g (approximately 7 calories)
• Salt – to taste (approximately 0 calories)
• Fresh coriander leaves – for garnish (calories negligible)
• Water – as needed (calories negligible)

Roti (Whole Wheat Flatbread):

Ingredients:

• Whole wheat flour – 100g (approximately 364 calories)
• Water – as needed (calories negligible)

Total Calories: Approximately 364 calories (2 rotis).

Instructions:

1. Chicken Breast Curry:

• Prepare Ingredients:
  • Cut the chicken breast into bite-sized pieces.
  • Finely chop the onion, tomato, garlic, ginger, and green chilies.
• Cook Chicken Breast Curry:
  • Heat olive oil in a pan over medium heat. Add cumin seeds and let them splutter.
  • Add chopped onion, garlic, ginger, and green chilies. Saute until the onions turn golden brown.
  • Add chopped tomatoes and cook until they turn soft and mushy.
  • Add turmeric powder, coriander powder, red chili powder, and salt. Mix well and cook for 2-3 minutes.
  • Add the chicken breast pieces to the pan and cook until they are no longer pink.
  • Stir in yogurt and garam masala. Mix well and cook for another 5-7 minutes, or until the chicken is cooked through and the curry thickens.
  • Adjust salt and spices according to taste.
  • Garnish with fresh coriander leaves.

2. Roti (Whole Wheat Flatbread):

• Prepare Roti Dough:
  • In a mixing bowl, combine whole wheat flour with a pinch of salt.
  • Gradually add water and knead until you have a smooth and pliable dough. Let it rest for 15-20 minutes.
• Roll and Cook Rotis:
  • Divide the dough into equal-sized balls. Roll each ball into a thin circle using a rolling pin.
  • Heat a skillet or tawa over medium-high heat. Place a rolled roti on the skillet and cook for about 30 seconds.
  • Flip the roti and cook the other side until light brown spots appear.
  • Repeat the process with the remaining dough balls, stacking the cooked rotis on a plate and covering them with a clean kitchen towel to keep them warm.

3. Serve:

• Serve the Chicken Breast Curry hot with rotis on the side.
• Enjoy your delicious and satisfying meal!

Adjust the seasoning and spice levels according to your taste preferences. This meal provides a balanced combination of protein, carbohydrates, and essential nutrients.