Easy chicken curry
Easy and quick to put together chicken curry
Serves: 4
Time to make: 40 mins
Hands-on time: 5 mins
Ingredients
- spray oil
- 1 large onion, sliced
- 450g chicken breast (skin removed), diced
- 3 cloves garlic, crushed
- 3 tablespoons curry powder
- 1 tablespoon ground turmeric
- 1 tablespoon tomato purée
- 125g cooked rice to serve, optional
- cooked samosas to serve, optional
Instructions
1 Spray a large non-stick frying pan with oil and set over a medium heat. Add the onion and cook for 2 min until softened slightly, then add the chicken to the pan and cook for 5 min until browned.
2 Add the garlic and cook for 1 min, then add all the other ingredients with about 400ml water. The water should just about cover the chicken – you may need a little more or less depending on the size of your pan. Season with freshly ground black pepper and leave to simmer gently for 20 min.
3 Turn the heat up and allow the curry to boil for another 5 min, stirring frequently to ensure it doesn’t catch on the bottom of the pan – this will reduce and thicken the sauce slightly.
4 Serve with your favourite rice (for 50g raw weight or half a ready to heat pack per serving, add about 170kca/712 kl) and samosas, if you like.
HFG tip
You can swap the chicken for diced lean lamb, if you like.
Nutrition Info (per serve)
-
Calories 206cal
-
Kilojoules 862kJ
-
Protein 29g
-
Total fat 3.5g
-
–Saturated fat 0.5g
-
Carbohydrates 10g
-
–Sugars 3.5g
-
Dietary fibre 7.3g
-
Sodium 118mg
-
Calcium 125mg
-
Iron 11.5mg
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.
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