Caribbean Curry
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
551
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 551 cal. | (26 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.6 g | (5 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 11.2 μg | (19 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 17.8 mg | (148 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 33 μg | (11 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 9.3 μg | (21 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 615 mg | (15 %) | ||
| Calcium | 53 mg | (5 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 14.7 g | |||
| Uric acid | 221 mg | |||
| Cholesterol | 147 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ¼ cup olive oil
- 4 Chicken legs (separated and trimmed)
- 1 onion (sliced)
- 2 cloves garlic cloves (minced)
- 2 tsps ground Cumin
- 1 tsp ground cilantro
- 1 tsp paprika
- ½ tsp Chili powder
- 1 tsp ground Black pepper
- 1 Tbsp tomato puree
- 1 cup chicken stock
- 1 cup light Coconut milk
- salt
- ⅞ cup Basmati rice
- 1 ⅔ cups hot water
- Banana leaf to garnish (optional)
Preparation steps
1.
Heat most of the olive oil in a casserole dish over a moderate heat until hot then sear the chicken pieces until golden in colour all over.
2.
Remove from the dish then add the onion and the rest of the olive oil and reduce the heat. Sweat for a few minutes then add the garlic to the dish, stirring occasionally.
3.
Add the ground spices and some salt, and cook for 1-2 minutes, stirring occasionally.
4.
Stir in the tomato puree, then add the chicken stock and coconut milk, whisking until you have a smooth sauce. Return the chicken pieces to the dish and bring to a simmer.
5.
Simmer for 30-35 minutes until the chicken is cooked and starting to come away from the bone.
6.
Meanwhile, combine the rice and hot water in a large saucepan with a little salt. Bring to the boil over a high heat, then cover with a tight-fitting lid and reduce to a simmer.
7.
Cook for 20 minutes or until tender. Remove from the heat and leave covered to one side for at least 10 minutes.
8.
When ready to serve, fluff the rice with a fork and adjust the seasoning of the coconut chicken.
9.
Spoon the rice into serving bowl and top with pieces of the chicken and some sauce. Garnish with banana leaves if using before serving.
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