Chicken Curry
Good nutritional profile
Chicken in a spiced curry sauce.
Chicken curry is chicken simmered in a spiced sauce of tomato, onion, ginger and garlic, often enriched with coconut milk or yogurt, and served with rice or flatbread. It is high in protein and moderate in fat, most of which comes from the coconut milk or cooking oil, and the sauce adds little carbohydrate. Light coconut milk or plain yogurt in place of full-fat coconut milk trims the fat.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 12g | 21.4% |
| Fat | 6g | 8.6% |
| Carbs | 7g | 2.3% |
| Simple Sugars | 2.45g | Estimate |
| Complex Carbs | 4.55g | Estimate |
| Water | 68g | 2.7% |
| Calories | 120 | 5.3% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.51 | g | 12.6% |
| Monounsaturated | 2.1 | g | 8.4% |
| Polyunsaturated | 1.02 | g | 7.8% |
| Omega-3 | 0.306 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| DHA | 2 | mg | 0.2% |
| Omega-6 | 0.714 | g | Estimate |
| Trans | 0.02 | g | 1.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.17 | mg |
| Vitamin E | 0.9 | mg |
| Selenium | 11.1 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 12.3 | mcg | 1.4% |
| vitamin B1 | 0.047 | mg | 3.9% |
| vitamin B2 | 0.081 | mg | 6.2% |
| vitamin B3 | 2.26 | mg | 14.1% |
| vitamin B6 | 0.186 | mg | 10.9% |
| vitamin B9 | 8.35 | mcg | 2.1% |
| vitamin B12 | 0.218 | mcg | 9.1% |
| vitamin C | 3.17 | mg | 3.5% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.899 | mg | 6.0% |
| vitamin K | 6.18 | mcg | 5.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 19.7 | mg | 2.0% |
| iron | 1.29 | mg | 7.2% |
| magnesium | 23.9 | mg | 6.0% |
| phosphorus | 108 | mg | 15.4% |
| potassium | 239 | mg | 9.2% |
| sodium | 317 | mg | 13.8% |
| zinc | 0.882 | mg | 8.0% |
| copper | 0.096 | mg | 10.7% |
| manganese | 0.294 | mg | 12.8% |
| selenium | 11.1 | mcg | 20.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 345 | mg | 49.3% | 162% |
| Isoleucine | 552 | mg | 39.4% | 138% |
| Leucine | 981 | mg | 35.9% | 121% |
| Lysine | 1069 | mg | 50.9% | 167% |
| Methionine | 464 | mg | 44.2% | 151% |
| Phenylalanine | 909 | mg | 51.9% | 166% |
| Threonine | 547 | mg | 52.1% | 164% |
| Tryptophan | 134 | mg | 47.9% | 152% |
| Valine | 574 | mg | 31.5% | 108% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Boneless chicken thighs, cut into chunks 600 g
- Onions, finely chopped 2 medium
- Ripe tomatoes, pureed 3 medium
- Garlic, minced 4 cloves
- Fresh ginger, grated 1 tbsp
- Coconut milk 200 ml
- Curry powder 2 tbsp
- Ground turmeric 1 tsp
- Ground cumin 1 tsp
- Vegetable oil 3 tbsp
- Salt to taste
- Fresh coriander, chopped 2 tbsp
Instructions
- 1
Heat the oil in a large pan and fry the onions over medium heat until deep golden, about 10 minutes.
- 2
Stir in the garlic and ginger and cook for 1 minute until fragrant.
- 3
Add the curry powder, turmeric and cumin and toast for 30 seconds, then pour in the tomato puree and simmer until thickened and the oil separates.
- 4
Add the chicken pieces and stir to coat, cooking for 5 minutes until the surface turns opaque.
- 5
Pour in the coconut milk and 100 ml water, season with salt, cover and simmer gently for 20 minutes until the chicken is tender.
- 6
Uncover and reduce the sauce to a coating consistency, then scatter with fresh coriander and serve with rice or naan.