Chicken Karahi

Moderate nutritional value

Pakistani chicken cooked in a karahi with tomatoes, ginger and chili.

Chicken Karahi — photo 1

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.

High proteinLow carb

Macronutrients Distribution

Protein: 18g (53.9%)
Fat: 11g (32.9%)
Carbs: 4.4g (13.2%)
Fiber: 1.2g

Basic Nutritional Info

NutrientValueDV
Protein18g32.1%
Fat11g15.7%
Carbs4.4g1.5%
Simple Sugars1.54gEstimate
Complex Carbs1.66gEstimate
Fiber1.2g4.8%
Water65g2.6%
Calories1898.4%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
20

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated1.54g7.7%
Monounsaturated2.5g10.0%
Polyunsaturated6.23g47.9%
Omega-31.869gEstimate
EPA8mg0.9%
DHA24mg2.7%
Omega-64.361gEstimate
Trans0g0.0%

Antioxidants

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.

CompoundAmountUnit
Vitamin C11mg
Vitamin E3.68mg
Selenium13mcg

Vitamins

VitaminAmountUnitDV
vitamin A40mcg4.4%
vitamin B10.067mg5.6%
vitamin B20.116mg8.9%
vitamin B35.92mg37.0%
vitamin B60.324mg19.1%
vitamin B911.3mcg2.8%
vitamin B120.249mcg10.4%
vitamin C11mg12.2%
vitamin D0.071 (3 IU)mcg0.5%
vitamin E3.68mg24.5%
vitamin K11.4mcg9.5%

Minerals

MineralAmountUnitDV
calcium28.6mg2.9%
iron1.26mg7.0%
magnesium32.1mg8.0%
phosphorus160mg22.9%
potassium364mg14.0%
sodium434mg18.9%
zinc1.41mg12.8%
copper0.108mg12.0%
manganese0.195mg8.5%
selenium13mcg23.6%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 542mg77.4%171%
Isoleucine 921mg65.8%155%
Leucine 1310mg48.0%109%
Lysine 1475mg70.2%155%
Methionine 705mg67.1%155%
Phenylalanine 1290mg73.7%159%
Threonine 743mg70.8%150%
Tryptophan 206mg73.6%158%
Valine 870mg47.8%110%

Compare with other products

Values per 100 g

Add products above to see a side-by-side comparison.

Share this product

Main Difficulty: Easy Servings: 4 Total: 50 min

Ingredients

  • Chicken, skinless, bone-in, cut into small pieces 1 kg (about 750 g edible)
  • Vegetable oil 6 tbsp (80 g)
  • Tomatoes, quartered 5 medium (500 g)
  • Ginger, half grated, half cut into thin strips 30 g
  • Garlic, crushed 6 cloves (20 g)
  • Green chilies, slit 6 (30 g)
  • Salt 1.5 tsp (9 g)
  • Red chili flakes 1 tsp
  • Coriander seeds, crushed 1 tbsp
  • Cumin seeds, toasted and crushed 1 tsp
  • Black pepper, coarsely ground 1 tsp
  • Garam masala 1/2 tsp
  • Fresh coriander (cilantro), chopped 15 g
Prep
15 min
Cook
35 min

Instructions

  1. 1

    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.

  2. 2

    Add the grated ginger and garlic and fry for 1 minute, then add the salt and stir.

  3. 3

    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.

  4. 4

    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.

  5. 5

    Add the red chili flakes, crushed coriander, cumin and black pepper and cook for 2 minutes more.

  6. 6

    Add the green chilies and half the ginger strips, cover and cook on low heat for 3-4 minutes until the chicken is tender.

  7. 7

    Sprinkle with garam masala, the remaining ginger and the fresh coriander and serve hot from the karahi with naan or roti.