Pea and Chicken Curry
(0 votes)
(0 votes)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr
Ready in
Calories:
475
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 475 cal. | (23 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.9 g | (20 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 16.9 μg | (28 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 28.7 mg | (239 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 12.9 μg | (29 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 944 mg | (24 %) | ||
| Calcium | 180 mg | (18 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 11.4 g | |||
| Uric acid | 340 mg | |||
| Cholesterol | 104 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 24 ozs boneless, skinless Chicken breasts
- 2 Tbsps olive oil (may substitute vegetable oil)
- 2 cloves garlic cloves (pressed)
- 1 pc fresh ginger roughly chopped (approx. 1 inch)
- 2 Tbsps water
- 1 Tbsp olive oil
- 3 green Cardamom
- 1 onion (peeled and freshly chopped)
- 2 tsps ground Cumin
- ¼ tsp salt
- 1 ½ cups plain low-fat Yogurt (divided)
- ¼ cup sliced almonds
- ½ cup Coconut cream
- ½ cup water
- 1 ½ cups peas fresh or frozen (thawed if frozen)
Preparation steps
1.
Rinse chicken and pat dry with paper towels. Remove any fat from the chicken breast and cut into bite-size cubes.
2.
Heat olive oil in a large heavy skillet and brown the chicken on all sides for 8-10 minutes. Remove the chicken from the pan with a slotted spoon and set aside.
3.
Meanwhile, using a food processor or blender, combine garlic, ginger and water and process until a creamy, smooth paste forms.
4.
Add the cardamom pods to the skillet and saute for 2 minutes. Add the onion and saute for approximately 5 minutes, until soft and translucent. Stir in the garlic and ginger mixture, cumin and salt and cook, stirring frequently for an additional 5 minutes.
5.
Gradually, add half of the yogurt, stirring constantly until fully incorporated. Cook over low heat until most of the yogurt has been absorbed.
6.
Return the chicken to the pan and add the almonds, cream of coconut, and water. Cover and simmer over low heat for 5 to 6 minutes or until the chicken is fork tender.
7.
Add the remaining yogurt and peas, stir and simmer for several minutes longer.
8.
Divide chicken mixture between plates. Serve on rice if desired.
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