Chicken Madras

Makes 4 servings

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1 pound boneless chicken breast (marinate chicken with plain yogurt, salt, pepper, turmeric and chili powder for 1/2 hour)

3 small green fresh chilies

3 tablespoons cooking oil

3 whole cloves

2 cardamom pods

1 tablespoon of black mustard seeds

5-6 whole red dried chilies

2 large onions, finely chopped

2-inch piece of root ginger, finely chopped

4 garlic cloves, crushed

1 teaspoon red chili powder

1/2 teaspoon each: ground cumin, ground coriander

1 teaspoon each: turmeric, garam masala

Salt to taste

6 ounces of roasted grated coconut

2 cups of chopped tomatoes, pureed

Handful coriander leaves

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1. Cut chicken into bite-size pieces.

2. Finely chop the green chilies, and do not remove the seeds. (Use gloves to avoid stinging fingers.)

3. Heat the oil in a large non-stick pan, add the cloves, cardamom, mustard seeds and whole red chilies and wait till they sizzle.

4. Add the onions and fry until caramelized.

5. Add the green chilies, ginger and garlic and cook for 30 seconds.

6. Add the red chili powder, cumin, coriander, turmeric, garam masala and salt and stir frequently.

7. Add the coconut and tomatoes.

8. Add the chicken and 1/2 cup of water and mix well for 2-3 minutes.

9. Cook covered for a further 20 minutes on a medium heat or until chicken is tender.

10. When ready to serve, sprinkle with fresh chopped coriander.

Per Serving:

509 calories; 41 grams protein; 22 grams carbohydrates; 8 grams sugar; 30 grams fat; 97 milligrams cholesterol; 224 milligrams sodium; 8 grams dietary fiber.