Pan-Indian · Main
Murgh palak
Chicken with spinach
- Energy
- 350 kcal
- Protein
- 24.4 g
- Fibre
- 5.38 g
- Time
- 45 min
Per serving, 295 g.1 Good for lunch or dinner.
One serving gives you
- 54%of the day’s folate
- 28%of the day’s vitamin A
- 21%of the day’s vitamin B12
- 18%of the day’s zinc
Nutrition facts
One serving, 295 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy350 kcal20%
Carbohydrates
- Carbohydrate8.13 g3%
- Fibre5.38 g22%
- Soluble fibre1.44 g
Fats
- Fat24.2 g49%
- Saturated fat limit2.67 g14% of limit
- Monounsaturated fat5.31 g
- Polyunsaturated fat2.8 g
- Omega-62.55 g32%
- Omega-30.24 g24%
- EPA + DHA0 mg
- Cholesterol limit106 mg
Protein and amino acids
- Protein24.4 g49%
- Histidine1,027 mg171%
- Isoleucine660 mg55%
- Leucine1,885 mg81%
- Lysine1,834 mg170%
- Methionine + cystine3,230 mg538%
- Phenylalanine + tyrosine2,482 mg295%
- Threonine1,379 mg328%
- Tryptophan296 mg141%
- Valine1,140 mg146%
Vitamins
- Vitamin A231 µg28%
- Vitamin B10.28 mg20%
- Vitamin B20.24 mg12%
- Vitamin B36.9 mg63%
- Vitamin B51.68 mg34%
- Vitamin B60.51 mg27%
- BiotinNot in the source data
- Folate119 µg54%
- Vitamin B120.46 µg21%
- Vitamin C32.1 mg49%
- Vitamin D1.52 µg10%
- Vitamin E3.07 mg41%
- Vitamin K321 µg584%
Minerals
- Calcium127 mg13%
- ChromiumNot in the source data
- Copper0.53 mg31%
- IodineNot in the source data
- Iron4.93 mg17%
- Magnesium129 mg35%
- Manganese1.56 mg39%
- MolybdenumNot in the source data
- Phosphorus278 mg28%
- Potassium1,089 mg31%
- Selenium23.8 µg60%
- Sodium limit469 mg23% of limit
- Zinc2.37 mg18%
Ingredients
Weighed raw, for one serving. Telugu name after each.
15 ingredients
- Chicken, thigh, skinless kodi mamsam115 g
- Groundnut oil palli nune6.5 g
- Spinach palakura85 g
- Onion, big ullipaya35 g
- Tomato, ripe, local40 g
- Ginger, fresh allam3 g
- Garlic, big clove vellulli3 g
- Chillies, red endu mirapakaya1.2 g
- Coriander seeds dhaniyalu1.2 g
- Turmeric powder pasupu0.3 g
- Coriander leaves kothimeera3 g
- Cumin seeds jeelakarra0.8 g
- Cloves lavangalu0.2 g
- Cardamom, green yalakulu0.2 g
- Iodized salt (table salt) uppu0.9 g
Method
About 45 minutes.
- 1
Cut 115 g chicken thigh, boneless into pieces and marinate with salt and turmeric, ginger and garlic for 15 minutes.
- 2
Heat 6.5 g groundnut oil; add the cumin, then the chopped onion and cook until golden. Add ginger, garlic, the tomato, turmeric, chilli powder, ground coriander and salt; cook until the oil separates.
- 3
Add the chicken and spinach, cover and cook 20 minutes until it reaches 74 °C.