Chicken Varuval
South Indian • Jain
How to Make Chicken Varuval (Traditional & Healthy Version)
Chicken Varuval is a classic South Indian snack, especially popular in Tamil Nadu and Kerala. Known for its fiery, aromatic spices and dry texture, Chicken Varuval is traditionally served during special occasions and family gatherings. The term "Varuval" in Tamil refers to a dry-fried preparation, where marinated chicken pieces are cooked with a blend of freshly ground spices, curry leaves (kadi patta), and coconut oil for an authentic regional flavor. This dish perfectly captures the essence of South Indian cuisine, boasting bold flavors from black pepper, fennel seeds (saunf), and red chilies. Chicken Varuval is often prepared during festivals like Pongal and served as a delicious snack or side dish. Its crisp exterior and juicy interior make it a favorite across generations. For health-conscious food lovers, this recipe uses minimal oil and lean chicken breast, making it a guilt-free indulgence that doesn’t compromise on taste. With its irresistible aroma and robust taste, Chicken Varuval offers a delightful culinary journey into the heart of southern India.
Ingredients(for 1 bowl (about 150g cooked chicken))
- 250g Boneless chicken breast (murgh)
- 1 medium, finely sliced Onions (pyaz)
- 1 tablespoon Ginger-garlic paste (adrak-lehsun paste)
- 1 teaspoon Red chili powder (lal mirch)
- 1/4 teaspoon Turmeric powder (haldi)
- 1 teaspoon Coriander powder (dhaniya powder)
- 1/2 teaspoon Black pepper powder (kali mirch)
- 1/2 teaspoon Fennel seeds (saunf)
- 8-10 leaves Curry leaves (kadi patta)
- 1 tablespoon Coconut oil (nariyal tel)
- to taste Salt
- 1 teaspoon Lemon juice (nimbu ras) - optional
- 1 tablespoon, chopped Fresh coriander leaves (hara dhaniya) - optional
Instructions
- 1
Wash and cut the boneless chicken breast into bite-sized pieces. Pat dry and place in a mixing bowl.
3 minutes
Use kitchen paper to remove excess moisture for better marination.
- 2
Add ginger-garlic paste, red chili powder, turmeric powder, coriander powder, black pepper powder, and salt to the chicken. Squeeze in lemon juice. Mix well and marinate for at least 10 minutes.
10 minutes
Longer marination (up to 1 hour) enhances flavor.
- 3
Heat coconut oil in a heavy-bottomed kadai or tawa over medium flame. Add fennel seeds and let them sizzle, followed by curry leaves.
2 minutes
Coconut oil adds authentic flavor and healthy fats.
- 4
Add the sliced onions and sauté until golden brown.
5 minutes
Stir continuously to avoid burning and ensure uniform caramelization.
Why This Dish is Healthy
This healthy Chicken Varuval recipe uses minimal oil and lean chicken breast, cutting down on unnecessary calories and unhealthy fats. The dry preparation method avoids deep frying, reducing the overall fat content. The combination of spices not only boosts flavor but also metabolism, making it ideal for those tracking calories or aiming for weight loss. With no added sugars and wholesome, fresh ingredients, this dish is perfect for a balanced, nutritious Indian diet.
Chicken Varuval is high in protein due to the use of boneless chicken breast, which is a lean source of protein and low in saturated fat. The inclusion of spices like turmeric and black pepper adds antioxidants and anti-inflammatory benefits. Coconut oil, used in moderation, offers heart-healthy medium-chain triglycerides. Curry leaves and coriander provide essential vitamins like A, C, and K, while onions offer dietary fiber and minerals. This dish is naturally gluten-free and can be adapted for low-carb diets, making it suitable for various health needs.
Pro Tips
- 💡Tip 1: Marinate the chicken longer for a deeper flavor infusion.
- 💡Tip 2: Always use fresh curry leaves for the best aroma and taste.
- 💡Tip 3: For extra crispiness, sauté on high heat at the end for 1-2 minutes.
Storage & Serving
Store leftover Chicken Varuval in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or pan for best texture before serving. Avoid microwaving to preserve crispness.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 320.0 kcal |
| Protein | 16.5 g |
| Carbohydrates | 4.5 g |
| Total Fat | 9.2 g |
| Fiber | 1.3 g |
| Sugars | 1.1 g |
| Iron | 1.1 mg |
| Calcium | 22.0 mg |
| Sodium | 340.0 mg |
| Potassium | 290.0 mg |
| Cholesterol | 62.0 mg |
| Vitamin A | 45.0 IU |
| Vitamin C | 5.0 mg |
| Magnesium | 28.0 mg |
| Zinc | 1.2 mg |
| Phosphorus | 145.0 mg |
| Vitamin D | 0.4 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 5.8 mg |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 0.5 µg |
| Folate | 14.0 µg |
