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A classic Bengali chicken curry with tender chicken and soft potatoes simmered in a light, flavorful gravy. This comforting, home-style dish is traditionally made with mustard oil and pairs perfectly with steamed rice.
For 4 servings
Marinate the Chicken
Fry the Potatoes
Build the Curry Base
A classic Bengali chicken curry with tender chicken and soft potatoes simmered in a light, flavorful gravy. This comforting, home-style dish is traditionally made with mustard oil and pairs perfectly with steamed rice.
This bengali recipe takes 65 minutes to prepare and yields 4 servings. At 573.43 calories per serving with 39.93g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Cook the Chicken and Spices
Simmer the Curry
Finish and Serve
Increase the number of green chilies or add 1/2 teaspoon of regular red chili powder along with the Kashmiri chili powder for more heat.
Add other vegetables like carrots or green beans along with the potatoes for extra nutrition and texture. Fry them lightly before adding to the curry.
For a slightly thicker and richer gravy, you can add a paste of 8-10 soaked cashews or almonds along with the tomatoes.
For a 'niramish' (vegetarian-style) base, omit onions and garlic. Increase the amount of ginger paste and use asafoetida (hing) in the tempering for a different flavor profile.
Chicken is an excellent source of high-quality lean protein, which is crucial for building and repairing tissues, supporting muscle growth, and maintaining overall body function.
The recipe uses spices like turmeric, ginger, and garlic, which are known for their anti-inflammatory and antioxidant properties that help strengthen the immune system.
The potatoes in the curry provide complex carbohydrates, which are the body's primary fuel source, offering sustained energy to keep you active.
Yes, Murgir Jhol is a relatively healthy, balanced home-style dish. It provides lean protein from chicken, carbohydrates from potatoes, and beneficial compounds from spices like turmeric. Using mustard oil in moderation is also considered healthy. Portion control is key to enjoying it as part of a balanced diet.
One serving of Murgir Jhol contains approximately 450-550 calories. The exact count can vary based on the cut of chicken used (with or without skin) and the precise amount of oil.
You can use boneless chicken, but the authentic flavor of the 'jhol' (thin gravy) comes from the chicken bones. If using boneless chicken, reduce the final simmering time by 5-10 minutes to prevent it from becoming dry and tough.
Mustard oil is traditional in Bengali cooking and provides Murgir Jhol with its characteristic pungent aroma and sharp flavor. If unavailable, you can substitute with a neutral vegetable oil, but the authentic taste will be different.
'Jhol' is meant to be a thin, soupy gravy. If yours is too thick, simply add 1/2 cup of hot water at a time and simmer for a few more minutes until you reach the desired consistency. Remember to check and adjust the salt.
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