Nutrition and Diet

Chicken Curry

Spice up your meal time with this simple and tasty chicken curry dish.

Number of servings: 2
Preparation time: 15 mins
Cooking time: 40 mins
Suitability for Vegetarians: No

Nutrition information (and percentage GDA) per portion:


Energy (kcal)

605

(30%)

Fat (g)

18.7

(27%)

Saturated Fat (g)

  4.4

(22%)

Salt (g)

  0.3

(5%)

Sugar (g)

  8.9

(10%)

Traffic light data:
MED  Fat
LOW Saturated Fat
LOW Salt
LOWSugar

Ingredients:

Curry

  • 1 tbsp olive oil (or vegetable oil)
  • 1 large onion, chopped
  • 2 cloves of garlic, chopped finely
  • 1 large tomato, chopped
  • 1 tbsp tomato purée
  • 1 medium chilli, chopped
  • ¼ tsp chilli powder
  • ¼ tsp coriander powder
  • ¼ tsp cumin powder
  • ¼ tsp turmeric powder
  • 2 tbsps of water
  • 250g boneless chicken, chopped (approx. 1 chicken breast)
  • 1 tbsp yoghurt
  • pepper, to taste
  • 130g (4 ½ oz) basmati rice
  • 160g (5 ½ oz) cauliflower

Garnish

  • 10cm cube of ginger, finely chopped
  • 1 tbsp chopped fresh coriander

Method:

  1. Heat the oil and fry the onions until soft. Add garlic, tomato, tomato purée, chopped chilli and spices. Cook for a few minutes and then add two tablespoons of water and allow to reduce.
  2. Add chicken and cook for 10 to 15 minutes, on a medium heat, then add in the yoghurt, stirring slowly. Season with black pepper and simmer for a further five to ten minutes.
  3. Meanwhile, cook the rice following the packet instructions and boil or steam the cauliflower until tender.
  4. Garnish the curry with ginger and coriander.

Serving suggestion:
Serve with rice and cauliflower.

Nutrition fact:
Skinless chicken is a good lower fat meat option and when cooked with just a little oil and plenty of vegetables, as in this recipe, makes an excellent healthy (and tasty!) choice.

Reproduced with the kind permission of NHS Choices