Moderate nutritional value
Pakistani chicken cooked in a karahi with tomatoes, ginger and chili.
Chicken karahi is a Pakistani dish of bone-in chicken cooked over high heat in a wok-like karahi with tomatoes, ginger, garlic, green chilies and crushed coriander and cumin until the sauce clings and the oil separates; it is eaten with naan or roti. A 250 g serving of meat and sauce has about 475 kcal, 45 g of protein and 28 g of fat, mostly from the cooking oil, and about 1,090 mg of sodium.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 18g | 32.1% |
| Fat | 11g | 15.7% |
| Carbs | 4.4g | 1.5% |
| Simple Sugars | 1.54g | Estimate |
| Complex Carbs | 1.66g | Estimate |
| Fiber | 1.2g | 4.8% |
| Water | 65g | 2.6% |
| Calories | 189 | 8.4% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.54 | g | 7.7% |
| Monounsaturated | 2.5 | g | 10.0% |
| Polyunsaturated | 6.23 | g | 47.9% |
| Omega-3 | 1.869 | g | Estimate |
| EPA | 8 | mg | 0.9% |
| DHA | 24 | mg | 2.7% |
| Omega-6 | 4.361 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 11 | mg |
| Vitamin E | 3.68 | mg |
| Selenium | 13 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 40 | mcg | 4.4% |
| vitamin B1 | 0.067 | mg | 5.6% |
| vitamin B2 | 0.116 | mg | 8.9% |
| vitamin B3 | 5.92 | mg | 37.0% |
| vitamin B6 | 0.324 | mg | 19.1% |
| vitamin B9 | 11.3 | mcg | 2.8% |
| vitamin B12 | 0.249 | mcg | 10.4% |
| vitamin C | 11 | mg | 12.2% |
| vitamin D | 0.071 (3 IU) | mcg | 0.5% |
| vitamin E | 3.68 | mg | 24.5% |
| vitamin K | 11.4 | mcg | 9.5% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 28.6 | mg | 2.9% |
| iron | 1.26 | mg | 7.0% |
| magnesium | 32.1 | mg | 8.0% |
| phosphorus | 160 | mg | 22.9% |
| potassium | 364 | mg | 14.0% |
| sodium | 434 | mg | 18.9% |
| zinc | 1.41 | mg | 12.8% |
| copper | 0.108 | mg | 12.0% |
| manganese | 0.195 | mg | 8.5% |
| selenium | 13 | mcg | 23.6% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 542 | mg | 77.4% | 171% |
| Isoleucine | 921 | mg | 65.8% | 155% |
| Leucine | 1310 | mg | 48.0% | 109% |
| Lysine | 1475 | mg | 70.2% | 155% |
| Methionine | 705 | mg | 67.1% | 155% |
| Phenylalanine | 1290 | mg | 73.7% | 159% |
| Threonine | 743 | mg | 70.8% | 150% |
| Tryptophan | 206 | mg | 73.6% | 158% |
| Valine | 870 | mg | 47.8% | 110% |
Values per 100 g
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Heat the oil in a karahi or wok over high heat, add the chicken and fry for 6-8 minutes, turning, until it is no longer pink on the outside.
Add the grated ginger and garlic and fry for 1 minute, then add the salt and stir.
Put the tomato quarters on top of the chicken, cover and cook over medium heat for 8-10 minutes until the skins loosen; pick out the tomato skins with tongs.
Uncover, raise the heat and stir-fry for 10-12 minutes, mashing the tomatoes into the chicken, until the sauce is thick and the oil separates at the edges.
Add the red chili flakes, crushed coriander, cumin and black pepper and cook for 2 minutes more.
Add the green chilies and half the ginger strips, cover and cook on low heat for 3-4 minutes until the chicken is tender.
Sprinkle with garam masala, the remaining ginger and the fresh coriander and serve hot from the karahi with naan or roti.