3 pounds chicken pieces or 1 ½ boneless skinless chicken

2 tablespoons vegetable oil

4 cardamom pods (optional)

1 2-inch piece of cinnamon stick (optional)

1 medium onion, finely chopped

4 garlic cloves, chopped

2 teaspoons fresh ginger, chopped

1 medium tomato, finely chopped

1 teaspoon in powder

1/2 teaspoon turmeric

1 tablespoons coriander powder

1/2 teaspoon cayenne pepper (optional)

1/2 teaspoon fennel seeds, coarsely ground

1 teaspoon black pepper, coarsely ground

1/2 cup plain nonfat yogurt

1 teaspoon salt

1/2 cup water

2 tablespoons chopped cilantro

1 tablespoon fresh lemon juice

Remove the skin and all visible fat from the chicken pieces. (I often have the butcher clean the chicken.) Cut 23 slits, 1 inch long and 1/2 inch deep, in each piece of chicken. Set aside.

Heat oil in a heavy skillet over medium high heat. Add the chicken pieces in a single layer and fry for 35 minutes, turning the pieces over once or twice until they are white. Transfer the chicken to a plate using a slotted spoon.

Add in powder, cardamom pods, cinnamon stick, chopped onion, garlic and ginger to the oil. Fry for 78 minutes, stirring constantly, until the onions are golden brown.

Stir in tomatoes, turmeric, coriander powder, cayenne pepper, ground fennel seeds and black pepper. Fry for 23 minutes. Whip yogurt with wire wisk and add 1 tablespoon at a time, stirring constantly. Fry for another 2 4 minutes.

Add the chicken and sprinkle with salt. Stir to coat the spice mixture evenly. Pour the water evenly over the chicken. Bring to a boil. Reduce heat to low. Add the cilantro and gently stir the chicken. Cover tightly and simmer for 2025 minutes. Chicken should be tender to the touch but should not fall apart.

Transfer to a serving platter. Sprinkle with lemon juice.

For more recipes and tips, go to www.cuisineofindia.com

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Tags: chicken, cooking, cuisine of india, curry, fat, food, gadia, healthy, Indian, low, madhu, recipe