Chicken korma made healthier
Serve this tasty curry and keep sodium down while enjoying the benefits of a high-iron and protein dish.
Serves: 4
Time to make: 35 mins
Hands-on time: 10 mins
Ingredients
- 1 cup brown rice
- ½ tablespoon olive oil
- 1 large red onion, sliced
- 3 cloves garlic, crushed
- 450g skinless chicken breasts, cut into chunks
- 1 tablespoon mild curry powder
- 1¼ cups hot reduced-salt chicken stock
- ⅓ cup ground almonds
- 150g snow peas, thinly sliced lengthways
- ¼ cup extra-light soft cheese (like ricotta)
- 2 tablespoons chopped fresh coriander
- 1 tablespoon flaked almonds, toasted
Instructions
1 Cook the rice according to the pack instructions, then drain.
2 Meanwhile, heat the oil in a wok or large pan, then cook the onion for 2–3 min. Add the garlic and cook for 1 min. Add the chicken chunks and stir-fry for 4–5 min until they start to brown. Stir in the curry powder and cook for 2 min.
3 Add the stock and ground almonds and bring to the boil. Reduce the heat, cover and cook, stirring occasionally, for 8–10 min until the sauce is creamy and the chicken cooked. Add the mangetout and cook for 5 min. Stir in the cheese and coriander, then season with ground black pepper.
4 Serve the curry with the brown rice, sprinkled with the toasted flaked almonds.
Nutrition Info (per serve)
-
Calories 448cal
-
Kilojoules 1875kJ
-
Protein 37.2g
-
Total fat 12.4g
-
–Saturated fat 1.9g
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Carbohydrates 49.9g
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–Sugars 6.6g
-
Dietary fibre 5.2g
-
Sodium 315mg
-
Calcium 112mg
-
Iron 4.3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
