Easy chicken curry
Ingredients
- spray oil
- 1 large onion, sliced
- 450g chicken breast (skin removed), diced
- 3 garlic cloves, 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
Last updated date: 13 July 2020
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