Sri Lankan Curry

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Sri Lankan Curry
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Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
547
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie547 kcal(26 %)
Protein36.22 g(37 %)
Fat14.12 g(12 %)
Carbohydrates69.23 g(46 %)
Sugar added0 g(0 %)
Roughage6.69 g(22 %)
Vitamin A834.46 mg(104,308 %)
Vitamin D0.33 μg(2 %)
Vitamin E2.19 mg(18 %)
Vitamin B₁0.19 mg(19 %)
Vitamin B₂0.3 mg(27 %)
Niacin12.1 mg(101 %)
Vitamin B₆0.7 mg(50 %)
Folate51.52 μg(17 %)
Pantothenic acid1.55 mg(26 %)
Biotin5.96 μg(13 %)
Vitamin B₁₂0.47 μg(16 %)
Vitamin C58.84 mg(62 %)
Potassium771.17 mg(19 %)
Calcium129.37 mg(13 %)
Magnesium65.02 mg(22 %)
Iron4.89 mg(33 %)
Iodine1.35 μg(1 %)
Zinc2.69 mg(34 %)
Saturated fatty acids3.24 g
Cholesterol156.51 mg

Ingredients

for
4
Ingredients
1 tablespoon vegetable oil
4 Chicken thigh (skinned, boned and chopped)
1 onion (peeled and chopped)
2 carrots (peeled and cut into batons)
3 cloves garlic (crushed)
2 tablespoons Curry powder
6 sprigs thyme
1 teaspoon ground allspice
½ teaspoon ground cinnamon
2 bay leaves
1 green chile pepper (depending on how hot you want it)
8 scallions (ends trimmed)
2 cups chicken stock
2 cups canned tomatoes
1 ¼ cups Basmati rice
Chives (to serve)
How healthy are the main ingredients?
tomatoBasmati ricegarlicthymeonioncarrot
Product recommendation
Suggested variation: Chicken Colombo with Green Beans Add steamed green beans to the curry mix for crunch

Preparation steps

1.
Heat the oil and sear the chicken until golden. Remove with a slotted spoon and set aside.
2.
Add the onions and carrots and cook until softened, then add the garlic and spices and cook for 2 minutes. Add the chillies, spring onions, stock and tomatoes and bring to a simmer. Return the chicken to the pan.
3.
Reduce the heat, cover with a lid and cook for 25 minutes.
4.
Meanwhile tip the rice into a pan and cook in boiling salted water according to packet instructions. Drain well.