Recipe: Chicken Mangalorean

Total time: 1 1/2 hours

Servings: 6

2 cloves garlic

1 (1 1/2-inch) piece ginger root

2 1/2 teaspoons oil, divided

2 onions, cut in fine dice

2 tomatoes, chopped

1 (4-inch) cinnamon stick, broken in half

6 cardamom pods

10 whole cloves

1/2 teaspoon cumin seeds

1/2 teaspoon ground coriander

1/2 teaspoon turmeric

1 1/2 teaspoons salt

2 pounds boneless skinless chicken thighs, cut in 2-inch pieces

1/2 (13.5-ounce) can coconut milk

1/2 cup water

1 teaspoon black mustard seeds

4-5 small dried red chiles

About 15-20 fresh curry leaves

1. Combine the garlic and ginger with about 1 tablespoon of water in a small food processor and process to a paste. Set aside.

2. Heat 1 teaspoon of oil in a Dutch oven over medium-high heat. Add onions, tomatoes, garlic and ginger paste, cinnamon, cardamom, cloves, cumin, coriander, turmeric and salt. Cook 10 minutes, stirring occasionally.

3. Add the chicken and stir. Cook 15 minutes uncovered, stirring occasionally, then cover and cook 5 minutes. Add the coconut milk and water. Cover and cook 10 minutes.

4. Meanwhile, heat the remaining 1 1/2 teaspoons of oil in a skillet over high heat until very hot. Add the mustard seeds (be careful, they’ll pop out of the skillet), chiles and curry leaves. The oil should be hot enough so the curry leaves crackle and turn black right away; the chiles should also turn black. Cook no more than 3 minutes. Pour this mixture into the chicken. Simmer 5 minutes longer.

Each serving: 320 calories; 692 mg. sodium; 99 mg. cholesterol; 20 grams fat; 9 grams saturated fat; 7 grams carbohydrates; 29 grams protein; 1.72 grams fiber.