Welcome to the enchanting world of Bhutanese cuisine, where vibrant flavors and cultural richness come together to create a culinary experience like no other. Among the many delightful dishes that grace Bhutanese tables, Bja Sha Maroo stands out as a spicy chicken extravaganza that embodies the essence of Bhutan's gastronomic heritage.

Bja Sha Maroo, translated as "Chicken in Red Chili," is a beloved dish that showcases the Bhutanese love for bold spices and hearty flavors. This recipe marries succulent chicken pieces with a tantalizing blend of red chili, garlic, ginger, and traditional Bhutanese spices, creating a symphony of tastes that dance on your palate.

Join us on a culinary journey as we unravel the secrets behind Bhutan's Bja Sha Maroo – a dish that not only satisfies the taste buds but also reflects the spirit of Bhutanese hospitality and warmth. Get ready to embark on a flavorful adventure that brings the heart of Bhutanese cooking straight to your kitchen.

Ingredients:

• 500g boneless chicken, cut into bite-sized pieces
• 4 tablespoons vegetable oil
• 2 large onions, finely chopped
• 4 tomatoes, chopped
• 8-10 cloves garlic, minced
• 1-inch ginger, grated
• 4-6 red chili peppers, finely chopped (adjust according to your spice preference)
• 1 teaspoon turmeric powder
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• Salt to taste
• Fresh coriander leaves for garnish

Instructions:

Marinate the Chicken:In a bowl, combine the chicken pieces with half of the minced garlic, grated ginger, turmeric powder, and a pinch of salt. Allow it to marinate for at least 30 minutes to let the flavors penetrate the meat.

Heat the Oil:In a large pan or wok, heat the vegetable oil over medium heat.

Sauté Onions and Garlic:Add the finely chopped onions and the remaining minced garlic to the hot oil. Sauté until the onions become translucent and the garlic releases its aroma.

Add Red Chilies:Introduce the finely chopped red chili peppers to the pan. Adjust the quantity based on your spice preference. Stir well and let the chilies infuse their heat into the mixture.

Spice it Up:Sprinkle the cumin powder and coriander powder into the pan. Stir the spices into the mixture to coat the onions and chilies evenly.

Incorporate Tomatoes:Add the chopped tomatoes to the pan. Cook until the tomatoes break down and the mixture forms a thick, flavorful base.

Cook the Marinated Chicken:Add the marinated chicken to the pan. Stir and cook until the chicken pieces are well-coated with the spicy mixture and are cooked through.

Adjust Seasoning:Taste the dish and adjust the salt and spice levels according to your liking. Bhutanese cuisine often embraces bold flavors, so don't be afraid to add extra heat if you enjoy it.

Garnish and Serve:Once the chicken is cooked and the flavors have melded together, garnish the dish with fresh coriander leaves. Serve the Bhutan Bja Sha Maroo hot with steamed rice or Bhutanese red rice for an authentic experience.

Enjoy the delightful harmony of spicy chicken with chili and garlic in this traditional Bhutanese recipe – a true reflection of the country's rich culinary heritage.

Nutritional Values

It's important to note that the nutritional values provided below are approximate and can vary based on specific brands and variations in the ingredients used. These values are given per serving and are based on a standard serving size. The actual nutritional content of the dish will depend on the specific quantities used and the number of servings.

Per Serving Nutritional Values (Assuming 4 servings):

Boneless Chicken (125g):

• Calories: 165
• Protein: 25g
• Fat: 7g
• Carbohydrates: 0g
• Fiber: 0g

Benefits: High-quality protein source, essential for muscle growth and repair. Also provides important nutrients like phosphorus and selenium.

Vegetable Oil (1 tablespoon):

• Calories: 120
• Protein: 0g
• Fat: 14g
• Carbohydrates: 0g
• Fiber: 0g

Benefits: Source of healthy fats, including monounsaturated and polyunsaturated fats. Provides energy and supports absorption of fat-soluble vitamins.

Onions (1 large):

• Calories: 60
• Protein: 2g
• Fat: 0g
• Carbohydrates: 14g
• Fiber: 3g

Benefits: Rich in antioxidants and anti-inflammatory compounds. Contains vitamins and minerals, including vitamin C, potassium, and folate.

Tomatoes (1 medium):

• Calories: 22
• Protein: 1g
• Fat: 0g
• Carbohydrates: 5g
• Fiber: 2g

Benefits: Excellent source of vitamin C, potassium, and antioxidants such as lycopene. Supports heart health and may have anti-cancer properties.

Garlic (2 cloves):

• Calories: 10
• Protein: 0g
• Fat: 0g
• Carbohydrates: 2g
• Fiber: 0g

Benefits: Known for its antimicrobial properties. Contains allicin, a compound with potential cardiovascular benefits. May also have immune-boosting properties.

Ginger (1-inch piece):

• Calories: 19
• Protein: 0g
• Fat: 0g
• Carbohydrates: 5g
• Fiber: 1g

Benefits: Anti-inflammatory and antioxidant properties. Supports digestion and may help reduce nausea. Contains bioactive compounds with potential health benefits.

Red Chili Peppers (4 peppers):

• Calories: 18
• Protein: 1g
• Fat: 1g
• Carbohydrates: 4g
• Fiber: 1g

Benefits: Rich in capsaicin, which may boost metabolism and reduce appetite. Contains vitamins A and C. May have anti-inflammatory and pain-relieving properties.

Turmeric Powder (1 teaspoon):

• Calories: 8
• Protein: 0g
• Fat: 0g
• Carbohydrates: 2g
• Fiber: 1g

Benefits: Contains curcumin, known for its anti-inflammatory and antioxidant properties. May contribute to joint health and support overall well-being.

Cumin Powder (1 teaspoon):

• Calories: 8
• Protein: 0g
• Fat: 0g
• Carbohydrates: 1g
• Fiber: 0g

Benefits: Good source of iron and manganese. May aid digestion and have anti-inflammatory properties. Contains antioxidants.

Coriander Powder (1 teaspoon):

• Calories: 5
• Protein: 0g
• Fat: 0g
• Carbohydrates: 1g
• Fiber: 1g

Benefits: Rich in dietary fiber, vitamins, and minerals. May have digestive benefits and antioxidant properties.

Salt (to taste):

• Sodium content varies based on the amount used.

Benefits: Essential for maintaining fluid balance, nerve function, and muscle contractions. However, moderation is key as excessive salt intake can lead to health issues.

Fresh Coriander Leaves (for garnish):

• Calories: 1
• Protein: 0g
• Fat: 0g
• Carbohydrates: 0g
• Fiber: 0g

Benefits: Good source of vitamins A, C, and K. Contains antioxidants and may have anti-inflammatory properties. Adds fresh flavor and visual appeal to dishes.

These values are meant to provide a general idea of the nutritional content of the ingredients used in the recipe. Adjustments may be needed based on specific brands and quantities used in your preparation.