Culinary Expert Aathira Sethumadhavan Offers High-Protein Chicken Ghee Roast for Home Preparation

Certified nutritionist and chef Aathira Sethumadhavan recently unveiled a recipe for a classic South Indian chicken ghee roast, designed to allow home cooks to create a rich, restaurant-quality meal without compromising nutritional objectives. Shared via an Instagram video on July 11, Sethumadhavan's rendition of the spicy dish boasts an impressive 39 grams of protein per serving, offering a balance of indulgence and dietary consciousness.

The chicken ghee roast, a beloved South Indian specialty, is celebrated for its robust flavours and aromatic spices. Sethumadhavan, known for her calorie-conscious yet flavourful recipes, expressed a long-standing affection for the dish, recalling her initial experience with it during her studies in Manipal. She noted the versatility of the ghee roast, adaptable to chicken, prawn, or paneer, and described her preferred version as featuring fiery chillies, freshly roasted spices, and succulent chicken, all slow-cooked in ghee until the masala achieves a glossy texture that adheres to every piece.

This particular recipe is presented as a solution for individuals seeking an indulgent meal that aligns with health goals. Beyond its rich taste, the dish provides substantial protein, with an estimated 39 grams per serving (excluding cashews), alongside approximately 435 calories. This nutritional profile allows for a satisfying culinary experience while maintaining awareness of macronutrient intake.

Chicken Ghee Roast: Aathira Sethumadhavan's Recipe (Serves 4)

Ingredients

For the Marinade:

• 1 kg bone-in chicken
• 150 g curd or Greek yoghurt
• 1 tbsp ginger-garlic paste
• ⅓ tsp turmeric powder
• ½ tsp black pepper powder
• 1 tbsp lemon juice
• 2 tsp ghee
• Salt, to taste

For the Masala Paste:

• 6 to 7 Byadgi dried red chillies
• 4 to 5 Kashmiri dried red chillies (or alternative dried red chillies)
• 2 tbsp coriander seeds
• 1 tbsp black peppercorns
• 1 tbsp cumin seeds
• ½ tsp fenugreek seeds
• 3 to 4 garlic cloves
• 10 g tamarind
• Warm water, as needed

For the Ghee Roast:

• 2 tbsp ghee
• 1 tbsp split cashews (optional)
• 2 sprigs curry leaves
• 2 medium onions (approximately 300 g), thinly sliced
• Jaggery or sugar, to taste
• Salt, to taste
• Slit green chillies, for garnish
• Fresh curry leaves, for garnish

Method

1. Combine curd, ginger-garlic paste, turmeric, black pepper, lemon juice, ghee, and salt in a large bowl. Thoroughly coat the chicken with this mixture and refrigerate for a minimum of one hour.
2. In a dry pan over low heat, gently roast the dried red chillies until fragrant, then transfer them to a plate.
3. Using the same pan, dry roast the coriander seeds, black peppercorns, cumin seeds, fenugreek seeds, and garlic cloves until they become aromatic.
4. Blend the roasted chillies, spices, garlic, and tamarind with a small quantity of warm water to create a smooth paste.
5. Heat the ghee in a heavy-bottomed pan or kadai. Add curry leaves and cashews (if desired), cooking until the cashews achieve a light golden hue.
6. Introduce the sliced onions and sauté until they soften and turn lightly golden.
7. Stir in the prepared masala paste with a splash of water. Cook for two to three minutes, allowing the raw aroma to dissipate.
8. Add the marinated chicken, along with any remaining marinade. Season with jaggery or sugar and adjust salt to taste.
9. Mix thoroughly, cover, and cook on a low flame for 25 to 30 minutes, stirring periodically, until the chicken is fully cooked and the ghee separates from the masala.
10. Garnish with slit green chillies and fresh curry leaves. Serve immediately with accompaniments such as neer dosa, parathas, or steamed rice.

Approximate Nutritional Information Per Serving (without cashews)

• Calories: 435 kcal (approximately 446 kcal with cashews)
• Protein: 39 g
• Fat: 22 g
• Carbohydrate: 20 g

Chef Sethumadhavan's detailed recipe offers an accessible pathway for culinary enthusiasts to replicate an authentic South Indian chicken ghee roast at home, proving that satisfying and flavourful dishes can indeed be part of a balanced diet.