01 Aug 2018

CHICKEN FRANKEY

 

LOW CALORIE CHICKEN FRANKEY

 

INGREDIENTS:

MAIN INGREDIENTS:
1. Vegetables : (Of own choice.)  We have taken
2. Cabbage – 50 gm   
3. Tomato – 1
4. Capsicum – 1   
5. Baby corn – 3
6. Carrot – 1   
7. Onions – 2 ( 1 Chopped & 1 Thinly sliced)
8. Boneless Chicken Breast pieces : 250 gm   
9. Jowar/Jwari flour : 200 gm

NOTE: Vegetables have been taken along with chicken to reduce the number of calories in this recipe

MASALA FOR MARINATING CHICKEN:
1. Salt – As per taste
2. Green paste – 1/2 Tea spoon
3. Sundae Masala – 1/4th Tea spoon 
4. Coriander-Cumin powder – 1/4th Tea spoon
5. Lemon – half
6. Turmeric – 1/4th Tea spoon 

FRANKEY FILLING:
1. Salt – As per taste
2. Green paste – 1 Tea spoon
3. Chaat Masala – 1 Tea spoon
4. Kashmiri red chili powder ( for color) – 1 Tea spoon
5. Oil for brushing.

FRANKEY TOPPINGS (Optional/Your own choice of Sauce):
1. Homemade sweet tamarind chutney- 1 Table spoon
2. Homemade Schezwan sauce – 1 Table spoon
3. Onion – Thin slice
4. Coriander – Finely chopped for garnishing
5. Chaat masala – To sprinkle

 

METHOD:

  1. Soak all the vegetables (with their intact skin) mentioned in the ingredients list into a lukewarm water added with little turmeric and salt for 15-20 mins. After 20 min. drain the lukewarm water and wash these vegetables with clean water.
  2. Now chop all the vegetables.
  3. In a mixing bowl take Jwari flour. Add little salt, put water slowly and gradually. Stir it properly till there are no lumps. 
  4. A smooth batter.. like the consistency for making Dosa. 
  5. Wash, clean and marinate Boneless chicken breast pieces with Salt 1/2 tsp, Sundae masala – 1/4tsp, Coriander-Cumin powder- 1/4tsp, Turmeric – 1/4tsp, Green paste – 1/2 tsp, Lemon juice – 1/2 tsp. 
  6. Mix it well and keep aside for 30 min. 
  7. Now heat a cooker on a Hotplate/Gas/Stove. Add thin slices of onion into it and sauté till it turns pinkish and softens. You can add little salt to speed up this procedure. 
  8. Add 1/4th glass of water to this and it stir well. 
  9. Wait till one whistle and switch off the Gas/Hotplate/Stove. 
  10. Now heat a pan on Hotplate/stove/Gas, add chopped onion, tomato and pinch of salt to it and sauté everything well till it gets soften.
  11. Now add rest vegetables and again sauté it well for approx. 5 min. 
  12. Add all masalas to this, mix it well. Now cover it with lid and let it cook for 10 min. 
  13. Now add little water if required. 
  14. This vegetable mixture can also be used to make mix. Veg. Frankey for vegetarian people. 
  15. Add cooked chicken to this vegetable mixture and again sauté well. 
  16. Let it cook for 5 min, till it becomes a bit dry. 
  17. Now heat another Pan. Brush it with one drop of oil and spread one ladle of Jowar batter on it like a Dosa.
  18. Flip it from both the sides. 
  19. Make regular thin Dosas (Jowar) and keep them aside in a plate. 
  20. In one plate place this Dosa (Jowar)and put (Chicken+Vegetable) mixture on the middle portion. 
  21. Add sauces of own choice, onion, coriander and sprinkle chaat masala over this. 
  22. Now fold it from both the sides and wrap it in a silver foil (completely optional) 
  23. Relish this hot Chicken Frankey completely low in calories with your favorite sauce. 

 

This can be a Good option for:

  1. Lunch.
  2. School or office tiffin.
  3. Short trips. 

 

[button link=”http://www.healthonics.healthcare/chicken-frankey-marathi/” size=”medium” bgcolor=”#359af2″ variation=”blue” textcolor=”#ffffff” target=”_blank” align=”center”]Recipe in Marathi[/button]

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