Soft, hand-patted jowar rotis with a homestyle chicken and spinach curry. A hearty Telangana plate that refuels and rebuilds after heavy training.
- Energy
- 544 kcal
- Protein
- 41 g
- Carbs
- 66 g
- Fat
- 13 g
Great for: Fast bowler, All-rounder, Footballer, Gym & strength
Why it works
Fast bowlers and all-rounders on heavy days are often guided towards the upper end of 1.2–2.0 g/kg protein per day, spread in doses of about 0.3 g/kg every 3–5 hours. This plate gives around 40 g protein plus millet carbohydrate, and using jowar supports ICMR-NIN's advice to make millets a good share of your cereals.
When: As the main meal within 2 hours after a match or heavy session, or as a regular training-day lunch.
Ingredients
- 160 g (for 4 rotis) Jowar flour Panjeri House
- 250 g Boneless chicken breast, cubed
- 200 g (1 bunch) Spinach (palak), chopped
- 100 g (1 medium) Onion, chopped
- 100 g (1 medium) Tomato, chopped
- 50 g Curd (for marinade)
- 15 g (1 tbsp) Wood-pressed groundnut oil Panjeri House
- to taste Ginger-garlic paste, turmeric, chilli, garam masala, salt
Method
- Marinate chicken with curd, ginger-garlic paste, turmeric and a little salt for 15 minutes.
- Heat oil, sauté onion until golden, add tomato and spices and cook until soft.
- Add chicken and cook on medium heat for 10–12 minutes. Stir in spinach and simmer 5 minutes until the chicken is cooked through.
- For rotis, mix jowar flour with a pinch of salt and enough hot water to form a soft dough. Pat or roll each portion into a thin roti between sheets of paper.
- Cook on a hot tawa, sprinkling a little water on top, flip and finish until puffed and spotted. Serve with the curry.
Coach’s tips
- Use very hot water for the jowar dough; it makes the rotis easier to roll without cracking.
- Veg swap: replace chicken with 200 g paneer or boiled chana.
- On very high-load days add a bowl of rice to lift the carbohydrate.
Good to know: These recipes are general healthy-eating ideas for active people, not medical advice. Nutrition values are estimates. Needs differ by body, sport and season — for a personal plan, and for players under 18, please consult a qualified sports dietitian or doctor.