Garlic Methi Chicken (or Tofu)
A vibrant, high-protein weeknight meal featuring tender chicken or tofu stir-fried with fresh fenugreek leaves, pungent garlic, and a hint of chili, offering a unique balance of savory, bitter, and spicy flavors.
For 4 servings
Prepare the protein: If using chicken, pat dry and cut into 1-inch bite-sized pieces. If using tofu, press out excess water, then cut into 1-inch cubes. Season the chicken or tofu evenly with 1/2 tsp salt and 1/4 tsp black pepper.
Brown the protein: Heat 1 tbsp cooking oil in a large skillet or wok over medium-high heat. Add the seasoned chicken or tofu in a single layer, ensuring not to overcrowd the pan. Cook for 3-5 minutes, turning occasionally, until nicely browned on all sides. Remove the protein from the pan and set aside.
Sauté aromatics: Add the remaining 1 tbsp cooking oil to the same pan. Reduce heat to medium. Add the chopped onion and cook for 3-4 minutes until softened and translucent. Stir in the minced garlic, grated ginger, green chili (if using), and red chili flakes. Sauté for another 1 minute until fragrant, being careful not to burn the garlic.
Cook the fenugreek: Add the turmeric powder and coriander powder to the pan, stirring for 30 seconds until aromatic. Immediately add the chopped fresh fenugreek leaves. Stir-fry for 3-5 minutes, until the leaves have wilted and reduced significantly in volume. The bitter aroma will mellow.
Combine and finish: Return the browned chicken or tofu to the pan with the fenugreek mixture. Add the soy sauce (or coconut aminos), remaining 1/2 tsp salt, and 1/4 tsp black pepper. Toss everything together gently to ensure the protein is well coated with the spices and fenugreek. Cook for another 2-3 minutes, allowing the flavors to meld and the chicken to cook through (if using chicken).
Serve: Remove from heat. Stir in the fresh lemon juice. Taste and adjust seasoning if necessary. Serve immediately with your choice of rice, naan, or a simple salad.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Properly wash methi: Fresh fenugreek leaves can be sandy. Wash them thoroughly under running water, then soak in a bowl of water for 5-10 minutes, agitating gently, before draining and chopping.
- 2Don't overcrowd the pan: When browning the chicken or tofu, cook in batches if necessary to ensure even browning and prevent steaming, which can lead to a less desirable texture.
- 3Adjust bitterness: If you find fresh methi too bitter, you can blanch it briefly in boiling water for 1-2 minutes, then drain and squeeze out excess water before adding to the pan. This reduces bitterness but also some flavor.
- 4Tofu prep is key: For firm tofu, pressing out as much water as possible before cooking ensures it gets a better sear and absorbs flavors more effectively.
Adapt it for your goals.
Creamy Methi Chicken/Tofu
Stir in 1/4 cup heavy cream or full-fat coconut milk at the very end of cooking for a richer, creamier sauce that beautifully complements the fenugreek.
Vegetable BoostVegetable Boost
Add 1 cup of chopped bell peppers, spinach, or mushrooms along with the fenugreek leaves for added nutrients and texture. Adjust cooking time as needed.
Spicy Paneer MethiSpicy Paneer Methi
Substitute chicken or tofu with 450g (1 lb) paneer cubes. Fry the paneer until golden before adding to the fenugreek mixture, following the same steps.
Why this is on our healthy list.
High in Protein
Chicken breast and tofu are excellent sources of lean protein, essential for muscle repair, growth, and satiety, making this a very filling meal.
Rich in Fenugreek Benefits
Fenugreek (methi) leaves are known for their potential to aid digestion, help regulate blood sugar levels, and provide antioxidants and dietary fiber.
Immune-Boosting Garlic & Ginger
Garlic and ginger are powerful anti-inflammatory and antioxidant ingredients, known for their immune-boosting properties and contribution to cardiovascular health.
Frequently asked questions
While fresh methi offers a unique texture and vibrant flavor, you can use 2-3 tablespoons of dried kasoori methi as a substitute. Rehydrate it by soaking in a little warm water for 10 minutes before adding to the pan, or crush it directly into the dish at the end of cooking for a more concentrated aroma.
