Indian · lunch, dinner
Madurai Pepper Chicken (Milagu Kozhi in Sesame Oil)
பெப்பர் சிக்கன்
Video by Chef Deena’s Kitchen on YouTube, in Tamil · Open on YouTube
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Sesame. Check labels on stock, sauces and spice mixes.
Skinless chicken cooked dry in a peppery onion masala with no flour or sugar: about 40 g protein and 11 g net carbs a serve, with over a quarter of a day's iron.
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Ingredients 18
Method
The cook speaks Tamil; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Heat about half the sesame oil in a heavy iron kadai, add the fennel seeds, then the chicken and turmeric. Toss for 5–6 minutes until the moisture dries off and the chicken is about 70% cooked; lift it out. 2:28
- Heat the rest of the oil (keep a spoonful back) and cook the sliced onions until just translucent. 4:24
- Add the dried red chillies, curry leaves, green chillies and crushed shallots and fry briefly. 4:58
- Add the garlic paste, then the ginger paste, and fry well. Add the tomatoes and rock salt with a splash of water and cook until soft and thick. 5:38
- Stir in the coriander powder, return the chicken and toss gently for about 5 minutes, then simmer 5 minutes more until the masala clings and looks dry. 6:35
- Add the black pepper, cumin powder and curry masala and toss until the chicken turns deep dark brown. 7:20
- Scatter over the coriander leaves, drizzle with the reserved raw sesame oil and turn off the heat. 8:03
Tip. Serves 12 (our estimate for 3 kg chicken; scale down for home). His written list adds 50 g chilli powder, but on camera only coriander, cumin and pepper go in. Use an iron pan. Eaten with rasam and rice; cauliflower rice is lower in carbs.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 12
Where the energy comes from one serve
- Net carbs 9%
- Protein 33%
- Fat 58%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High68%
37 µg a serve, mostly from skinless chicken (91%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High46%
0.8 mg a serve, mostly from skinless chicken (64%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High39%
4.3 mg a serve, mostly from skinless chicken (85%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B12 High35%
0.8 µg a serve, mostly from skinless chicken (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Iron High27%
4.9 mg a serve, mostly from skinless chicken (38%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin K Source19%
23 µg a serve, mostly from coriander leaves (28%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Magnesium Source18%
76 mg a serve, mostly from skinless chicken (46%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium Source15%
710 mg a serve, mostly from skinless chicken (52%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C Source14%
13 mg a serve, mostly from garlic (31%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Omega-3 Source10%
0.2 g a serve, mostly from skinless chicken (61%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Show the other 5
Calcium9%
116 mg a serve, mostly from coriander powder (25%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin E6%
0.9 mg a serve, mostly from skinless chicken (37%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate6%
25 µg a serve, mostly from skinless chicken (40%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin A5%
47 µg a serve, mostly from skinless chicken (60%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D1%
0.1 µg a serve, mostly from skinless chicken (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Chef Deena’s Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.