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Tender chicken pieces marinated in a pungent mustard and coconut paste, wrapped in banana leaves, and then pan-fried or steamed. This classic Bengali dish delivers a burst of sharp, savory flavors, with the banana leaf imparting a unique, smoky aroma. It's an authentic culinary delight that's surprisingly straightforward to prepare.
For 4 servings
Prepare the Mustard Paste
Marinate the Chicken
Prepare Banana Leaves and Assemble Parcels
Tender chicken pieces marinated in a pungent mustard and coconut paste, wrapped in banana leaves, and then pan-fried or steamed. This classic Bengali dish delivers a burst of sharp, savory flavors, with the banana leaf imparting a unique, smoky aroma. It's an authentic culinary delight that's surprisingly straightforward to prepare.
This bengali recipe takes 65 minutes to prepare and yields 4 servings. At 552.83 calories per serving with 41.44g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Cook the Paturi
Serve
Replace the chicken with firm, white fish fillets like Bhetki (Barramundi), Cod, or Tilapia. The cooking time will be slightly shorter, around 12-15 minutes total.
For a vegetarian version, use 500g of paneer cut into thick cubes. Marinate and cook following the same instructions.
Use large, deveined prawns instead of chicken. Reduce the cooking time to about 10-12 minutes total, as prawns cook very quickly.
For a sharper mustard flavor, use only black mustard seeds and slightly increase the quantity of green chilies in the paste.
Chicken is a high-quality lean protein, essential for building and repairing tissues, muscle growth, and maintaining overall body function.
Mustard seeds, turmeric, and ginger contain compounds like curcumin and gingerol, which have powerful anti-inflammatory and antioxidant effects, helping to combat oxidative stress in the body.
Mustard oil is a good source of monounsaturated and polyunsaturated fatty acids, including omega-3s, which are beneficial for heart health. Coconut also provides medium-chain triglycerides (MCTs).
Paturi is a traditional Bengali cooking method where ingredients, typically fish, chicken, or vegetables, are marinated in a spice paste, wrapped in leaves (usually banana leaves), and then steamed or pan-fried. The leaf imparts a distinct, smoky aroma to the food.
Murgir Paturi can be a healthy dish. It is rich in protein from the chicken. Mustard oil contains beneficial monounsaturated and polyunsaturated fats. The steamed version is healthier as it uses less oil. Portion control is key due to the fat content from the oil and coconut.
One serving of Murgir Paturi (approximately 2 parcels or 226g) contains around 450-500 calories. The exact count can vary based on the cut of chicken used and the precise amount of oil absorbed.
While banana leaves are traditional and add a unique flavor, you can use parchment paper or aluminum foil as a substitute. Create sealed parcels with either material. The authentic smoky aroma of the banana leaf will be missing, but the dish will still be delicious.
Bitterness can occur if mustard seeds are over-ground or not soaked properly. To prevent this, soak the seeds well, use a mix of yellow and black seeds (yellow are milder), and add a little extra coconut, curd, or a pinch of sugar to balance the flavors. Do not blend the paste for too long.
Store leftover paturi parcels in an airtight container in the refrigerator for up to 2 days. To reheat, you can steam them for 5-7 minutes, pan-fry them on low heat for a few minutes per side, or microwave them for 1-2 minutes until heated through.
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