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

50 minServes 12506 kcal a serve
  • 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.

  1. 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
  2. Heat the rest of the oil (keep a spoonful back) and cook the sliced onions until just translucent. 4:24
  3. Add the dried red chillies, curry leaves, green chillies and crushed shallots and fry briefly. 4:58
  4. 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
  5. 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
  6. Add the black pepper, cumin powder and curry masala and toss until the chicken turns deep dark brown. 7:20
  7. 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

Energy506 kcal2,120 kJ
Protein40 g79% of a day
Fibre4.3 g15% of a day
Carbohydrate16 g11 g net · 2.7 g sugars6% of a day
Fat32 g6.6 g saturated41% of a day
Sodium530 mg23% of a day

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.

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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.