Gourmet Indian Chicken with Rice

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Gourmet Indian Chicken with Rice
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Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
Calories:
394
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie394 kcal(19 %)
Protein32.1 g(33 %)
Fat15.69 g(14 %)
Carbohydrates30.75 g(21 %)
Sugar added0 g(0 %)
Roughage3.96 g(13 %)
Vitamin A103.72 mg(12,965 %)
Vitamin D0.09 μg(0 %)
Vitamin E2.01 mg(17 %)
Vitamin B₁0.32 mg(32 %)
Vitamin B₂0.26 mg(24 %)
Niacin20.26 mg(169 %)
Vitamin B₆0.79 mg(56 %)
Folate36.54 μg(12 %)
Pantothenic acid1.24 mg(21 %)
Biotin2.02 μg(4 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C30.38 mg(32 %)
Potassium498.46 mg(12 %)
Calcium79.12 mg(8 %)
Magnesium67.81 mg(23 %)
Iron2.22 mg(15 %)
Iodine1.58 μg(1 %)
Zinc1.7 mg(21 %)
Saturated fatty acids3.23 g
Cholesterol75.6 mg

Ingredients

for
4
Ingredients
3 tablespoons vegetable oil
1 onion (peeled and finely sliced)
1 red pepper (deseeded and finely chopped)
2 cloves garlic (chopped)
1 teaspoon fresh ginger (grated)
1 teaspoon ground cilantro
½ teaspoon Turmeric
1 teaspoon ground Cumin
1 tablespoon Garam Masala
1 teaspoon paprika
4 Chicken breasts (skinned and thickly sliced)
½ cup plain Yogurt
salt
cilantro (to garnish)
In addition
1 ½ cups Rice
cup frozen peas
How healthy are the main ingredients?
YogurtgarlicgingeronionTurmericCumin
Product recommendation
Chicken Curry Flatbreads Try topping warmed flatbreads such as naan with the curry and warming in the oven for a fusion-style pizza.

Preparation steps

1.
Heat the oil in a pan and sauté the onion and pepper for about 10 minutes or until golden-brown. Add the garlic and ginger and fry for another minute.
2.
Add the spices and stir well, then add 200 ml water and cook gently for 10 minutes or so.
3.
Add the chicken to the sauce and top up with 300 ml water. Cook at a simmer for around 20 minutes until the chicken is tender.
4.
Meanwhile cook the rice according to packet instructions, adding the peas for the last 5 minutes of cooking. Drain thoroughly.
5.
Stir the yoghurt into the curry and heat through without boiling. Season and sprinkle with coriander leaves before serving.