Hara Masala Chicken

1. In a blender process all the ingredients EXCEPT FOR THE CHICKEN AND DATES, to make a smooth sauce.

2. Heat a wok and fry the mix for a few minutes.

3. Add the chicken, stir, cover the wok with a lid and cook for 15 minutes.

4. Stir in the dates and serve.

5. Simple wasn't it.

6. Serve with noodles or rice and a vegetable curry, some bread to mop up the sauce might be good too.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	54.8459 g
Protein	95.5829 g
Carbohydrates	27.2526 g
Energy	997.0694 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.5503 g
Water	326.9022 g
Aspartic acid	8.5133 g
Calcium, Ca	69.4135 mg
Lutein + zeaxanthin	47.6601 g
Fiber, total dietary	2.4508 g
Carotene, beta	144.445 g
Niacin	45.3716 mg
Vitamin A, RAE	226.4923 g
Arginine	5.9054 g
Riboflavin	0.4136 mg
Fatty acids, total saturated 20:1	0.4537 g
Glutamic acid	14.0876 g
Stigmasterol	0.09 mg
Sodium, Na	288.8405 mg
Fatty acids, total saturated 16:1 undifferentiated	2.554 g
Total lipid (fat)	54.8459 g
Manganese, Mn	0.2222 mg
Fructose	5.5452 g
Proline	4.3713 g
Fatty acids, total saturated 16:0	12.2043 g
Fatty acids, total saturated 8:0	0.1427 g
Sucrose	11.3212 g
Choline, total	310.6108 mg
Sugars, total	22.6102 g
Serine	3.331 g
Fatty acids, total saturated 10:0	0.3198 g
Fatty acids, total saturated 18:0	3.996 g
Fatty acids, total saturated 20:4 undifferentiated	0.2268 g
Vitamin B-6	2.4932 mg
Selenium, Se	76.5855 g
Ash	5.1442 g
Vitamin D	72.5749 IU
Fatty acids, total saturated 18:1 undifferentiated	17.603 g
Pantothenic acid	3.8531 mg
Phenylalanine	3.7233 g
Beta-sitosterol	0.06 mg
Copper, Cu	0.2555 mg
Betaine	40.0296 mg
Thiamin	0.3087 mg
Retinol	214.3343 g
Methionine	2.5632 g
Iron, Fe	3.7755 mg
Carbohydrate, by difference	27.2526 g
Phosphorus, P	813.6624 mg
Folate, total	25.6941 g
Tocopherol, gamma	0.2864 mg
Fatty acids, total saturated 4:0	0.4129 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0454 g
Alanine	5.4132 g
Cholesterol	323.0675 mg
Valine	4.6587 g
Fatty acids, total saturated 18:2 undifferentiated	8.1946 g
Glycine	5.606 g
Carotene, alpha	1.08 g
Glucose (dextrose)	5.633 g
Fatty acids, total saturated 14:0	1.6442 g
Zinc, Zn	3.7679 mg
Isoleucine	4.8449 g
Maltose	0.034 g
Fatty acids, total saturated 12:0	0.404 g
Fatty acids, total polyunsaturated	9.3799 g
Leucine	6.9955 g
Tocotrienol, alpha	0.0028 mg
Vitamin A, IU	974.841 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0454 g
Folate, DFE	25.6941 g
Tryptophan	1.0809 g
Vitamin C, total ascorbic acid	1.897 mg
Phytosterols	0.45 mg
Fatty acids, total saturated 6:0	0.2445 g
Tyrosine	3.1114 g
Vitamin B-12	1.5435 g
Vitamin K (phylloquinone)	11.2158 g
Fatty acids, total saturated	20.008 g
Histidine	2.8489 g
Fatty acids, total monounsaturated	21.0267 g
Threonine	3.9607 g
Folate, food	25.6941 g
Fatty acids, total polyunsaturated 17:0	0.0003 g
Vitamin D (D2 + D3)	1.8144 g
Cryptoxanthin, beta	6.06 g
Vitamin E (alpha-tocopherol)	1.6797 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0907 g
Fatty acids, total trans	0.4763 g
Magnesium, Mg	128.0205 mg
Lysine	7.8547 g
Potassium, K	1221.0091 mg
Cystine	1.2642 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Green apple	1	0	0	0
Sugar	1 teaspoon	18.354	4.5908	0
Salt	1 teaspoon	0	0	0
Ginger	1 teaspoon	1.6	0.3554	0.015
Garlic	1 teaspoon	4.172	0.9257	0.014
Oil	1 tablespoon	112.128	0	12.7334
Chicken breast	1 lb	780.1798	0	41.9573
Spring onion	1 bunch	0	0	0
Green Chili	1	0	0	0
plain yogurt	4 fluid	0	0	0
mint leaf	2 tablespoons	0	0	0
date	1 ounce	79.9456	21.2706	0.1106
coriander leaf	3 tablespoons	0.69	0.1101	0.0156
fromage frais	3 tablespoons	0	0	0