Pepper Chicken
Lunch • India
How to Make Pepper Chicken (Traditional & Healthy Version)
Pepper Chicken, or 'Milagu Kozhi' as it is fondly called in Tamil Nadu, is a fiery and aromatic South Indian dish that celebrates the bold flavors of freshly ground black pepper. Traditionally enjoyed in homes across Kerala, Andhra Pradesh, and Tamil Nadu, this dish is a true reflection of South India's love for spice and depth of flavor. The recipe uses minimal oil, local spices like kali mirch (black pepper), saunf (fennel seeds), and curry leaves, making it both authentic and health-conscious. Pepper Chicken is a popular choice for lunch, especially during festivals like Pongal or Onam, where robust flavors are cherished with steaming hot rice or chapati. Its distinctive peppery heat, combined with the subtle sweetness of onions and the aroma of ginger-garlic paste, makes every bite a treat for the senses. This dish is a great choice for those looking to enjoy an authentic, protein-rich Indian meal that is also light on calories, thanks to careful use of oil and lean cuts of chicken. Whether you are celebrating a festival or cooking up a weekend lunch, Pepper Chicken is always a crowd-pleaser.
Ingredients(for 1 medium bowl (approx. 180g cooked chicken))
- 250 grams Chicken breast (boneless, skinless) (murghi)
- 1.5 tablespoons Black peppercorns (kali mirch)
- 1 large Onion (finely chopped, pyaz)
- 1 medium Tomato (finely chopped, tamatar)
- 1 tablespoon Ginger-garlic paste (adrak-lahsun paste)
- 10-12 Curry leaves (kadi patta)
- 1 teaspoon Fennel seeds (saunf)
- 1/4 teaspoon Turmeric powder (haldi)
- to taste Salt (namak)
- 1 tablespoon Coconut oil (nariyal tel; use any cold-pressed oil)
- 1 Green chilli (slit, hari mirch) - optional
- 2 tablespoons Coriander leaves (hara dhania, for garnish) - optional
Instructions
- 1
Dry roast black peppercorns and fennel seeds on a tawa for 2-3 minutes until aromatic. Cool and coarsely grind them to a powder.
5 minutes
Always freshly grind spices for maximum aroma.
- 2
Heat coconut oil in a kadhai. Add curry leaves and green chilli (if using), sauté until fragrant.
2 minutes
Do not burn curry leaves; keep flame medium.
- 3
Add chopped onions and sauté until golden brown.
3 minutes
Add a pinch of salt to help onions brown faster.
- 4
Mix in ginger-garlic paste and sauté until raw smell disappears.
2 minutes
Stir continuously to prevent sticking.
Why This Dish is Healthy
This Pepper Chicken stands apart as a healthy Indian recipe because it utilizes lean chicken breast, minimal oil, and no deep frying. The freshly ground spices support digestion and immunity, while the absence of heavy creams or butter preserves the dish’s nutritional integrity. It's ideal for those tracking calories or macros, as it provides satisfying protein with minimal fat and carbs. It’s a balanced, nutrient-rich meal perfect for a wholesome lunch.
Pepper Chicken is naturally high in protein and low in carbohydrates, making it suitable for weight management and muscle recovery. The use of fresh black pepper provides antioxidants and boosts metabolism, while the inclusion of onions, tomatoes, and curry leaves adds essential vitamins (like vitamin C) and minerals (like iron and potassium). Minimal use of coconut oil helps keep saturated fat low, and the dish is free from added sugars and refined flours. This recipe is also gluten-free and can be adapted for various dietary needs.
Pro Tips
- 💡Tip 1: Always use freshly ground black pepper for the most authentic taste.
- 💡Tip 2: Marinate chicken in the spice mix for at least 10 minutes for better flavor infusion.
- 💡Tip 3: Garnish with fresh coriander just before serving to enhance aroma.
Storage & Serving
Store leftover Pepper Chicken in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in a microwave until steaming hot. Avoid freezing as it may dry out the chicken.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 280.0 kcal |
