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Beautiful Bengali Chicken Curry (2 syns)

The proper name of this gorgeous Bengali recipe is called Murgh Orbis Masala. It’s a modified recipe from one of my best school mate’s brother, Tommy Miah (who owns a well-respected restaurant in Scotland). It’s sweet with a hint of tanngy’ness and unlike most Indian curries, does not use tomatoes as a base for its sauce. And although I’m not a great fan of carrots in curries, this dish is evidence of one exception to the rule. I personally prefer to use chicken thighs because they have more flavour and, to reduce fat, prepare them skinned.
Course Dinner, Lunch
Cuisine Indian
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4 people
Calories 426 kcal

Ingredients

  • 1 kg chicken thighs fat trimmed off
  • 1 tsp cinnamon
  • 1.5 tsp turmeric
  • 1.5 tsp chilli powder
  • 1.5 tsp paprika
  • 1 tsp salt
  • 0.5 tsp pepper
  • 1 onion (large), chopped
  • 2 carrots peeled, halved and chopped
  • 2 tbsp garlic 2 large frozen cubes or fresh and chopped
  • 1 cup chicken stock
  • 4 tbsp lemon juice fresh (about 1/4 cup)
  • 3 tbsp honey
  • 6 green chilli freshly chopped or 1-1.5 x large frozen cubes
  • 2 tbsp coriander freshly chopped (optional)
  • 0.25 ml Frylight oil

Method

  1. In a small bowl or cup mix together the salt, turmeric, chilli powder, paprika, cinnamon and black pepper
  2. Rub this spice mixture into the chicken.
  3. Frylight a frying pan and brown the chicken pieces – remove them when they are done.
  4. In that empty frying pan add in onions, carrots, chilli, garlic salt and pepper to taste (around 0.25-0.5 tsp each); cook over medium heat, stirring occasionally until onions are softened and just beginning to brown (about 8 minutes).
  5. Return the chicken to the frying pan, tossing the onions and carrots around the chicken.
  6. Stir the chicken broth, lemon juice and honey together until blended, and add to the skillet; cook over medium heat, covered until chicken is fully cooked and the carrots are tender (about 25-30 minutes).
  7. Top with fresh chopped coriander leaves and serve with plain rice.

Recipe Notes

Please note: Frozen cubes of garlic or ginger can be found in international supermarkets and in some major English supermarket stores. One rectangular cube measures 3.5cm x 3.5cm x 1.5cm.

Nutrition Facts
Beautiful Bengali Chicken Curry (2 syns)
Amount Per Serving
Calories 426 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 3g19%
Trans Fat 1g
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 239mg80%
Sodium 1151mg50%
Potassium 897mg26%
Carbohydrates 29g10%
Fiber 5g21%
Sugar 19g21%
Protein 51g102%
Vitamin A 5456IU109%
Vitamin C 22mg27%
Calcium 60mg6%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.