Yogurt-marinated chicken curry
Tender chicken thighs in a creamy tomato and onion sauce, with rice to soak it all up. Make a double batch and freeze half.
- Total time
- 50 min
- Servings
- 4
- Calories
- 602
- Protein
- 43 g
- Protein
- 43 g 29%
- Carbs
- 64 g 43%
- Fat
- 19 g 28%
- Egg-free
- Gluten-free
- Nut-free
- No pork or alcohol
- No added sugar
Ingredients
- 700 gchicken thigh, boneless, skinless, cut into chunks
- 150 gplain yogurt
- 2 tbspcurry powder
- 4 clovesgarlic, minced
- 15 gginger, grated
- 1 tbspvegetable oil
- 2 mediumonion, finely chopped
- ½ tspturmeric
- 400 gcanned tomatoes
- 4 tbspheavy cream
- 1 tspsalt
- 250 gwhite rice
- 10 gcilantro, chopped (optional)
Steps
- Mix the chicken with the yogurt, half the curry powder, half the garlic and ginger and half the salt. Leave for 15 minutes or up to a day in the fridge.
- Cook the rice in 500 ml of salted water, covered, for 12 to 15 minutes.
- Heat the oil in a large pan over medium heat and cook the onion for 8 minutes until golden. Add the remaining garlic, ginger, curry powder and the turmeric and stir for 1 minute.
- Add the tomatoes and the rest of the salt and simmer for 5 minutes. Add the chicken and its marinade, cover and simmer for 15 to 20 minutes until cooked through.
- Stir in the cream and serve over the rice, with cilantro.
What a serving gives you
High in Protein (85% DV), Dietary fiber (20% DV), Iron (32% DV), Magnesium (21% DV), Phosphorus (39% DV), Zinc (38% DV), Copper (43% DV), Manganese (54% DV), Selenium (97% DV), Vitamin C (20% DV), Thiamin (B1) (95% DV), Riboflavin (B2) (41% DV), Niacin (B3) (83% DV), Pantothenic acid (B5) (≥22% DV), Vitamin B6 (67% DV), Folate (68% DV), Vitamin B12 (51% DV), Choline (22% DV)
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (60)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 602 kcal | 131 kcal | |
| Protein | 42.7 g | 9.28 g | 85% |
| Carbohydrate | 64.4 g | 14 g | 23% |
| Dietary fiber | 5.55 g | 1.21 g | 20% |
| Total sugars | 7.34 g | 1.59 g | |
| Added sugars | ≥0 g | ≥0 g | ≥0% |
| Starch | ≥0 g | ≥0 g | |
| Water | 331 g | 71.9 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 18.6 g | 4.03 g | 24% |
| Saturated fat | 6.66 g | 1.45 g | 33% |
| Trans fat | ≥0.234 g | ≥0.051 g | |
| Monounsaturated fat | 6.99 g | 1.52 g | |
| Polyunsaturated fat | 3.23 g | 0.702 g | |
| Omega-3 ALA | ≥0.399 g | ≥0.087 g | |
| Omega-3 EPA | 0.005 g | 0.001 g | |
| Omega-3 DHA | 0.012 g | 0.003 g | |
| Cholesterol | 186 mg | 40.5 mg | 62% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 154 mg | 33.5 mg | 12% |
| Iron | 5.72 mg | 1.24 mg | 32% |
| Magnesium | 88.1 mg | 19.1 mg | 21% |
| Phosphorus | 491 mg | 107 mg | 39% |
| Potassium | 911 mg | 198 mg | 19% |
| Sodium | 892 mg | 194 mg | 39% |
| Zinc | 4.13 mg | 0.898 mg | 38% |
| Copper | 0.385 mg | 0.084 mg | 43% |
| Manganese | 1.24 mg | 0.269 mg | 54% |
| Selenium | 53.5 mcg | 11.6 mcg | 97% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 104 mcg | 22.6 mcg | 12% |
| Vitamin C | 18.1 mg | 3.93 mg | 20% |
| Vitamin D | 0.277 mcg | 0.06 mcg | 1% |
| Vitamin E | 2.58 mg | 0.561 mg | 17% |
| Vitamin K | 14.3 mcg | 3.1 mcg | 12% |
| Thiamin (B1) | 1.14 mg | 0.248 mg | 95% |
| Riboflavin (B2) | 0.536 mg | 0.117 mg | 41% |
| Niacin (B3) | 13.3 mg | 2.89 mg | 83% |
| Pantothenic acid (B5) | ≥1.1 mg | ≥0.239 mg | ≥22% |
| Vitamin B6 | 1.13 mg | 0.246 mg | 67% |
| Folate | 273 mcg | 59.3 mcg | 68% |
| Vitamin B12 | 1.23 mcg | 0.267 mcg | 51% |
| Choline | 119 mg | 25.9 mg | 22% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | ≥0.48 g | ≥0.104 g | |
| Threonine | ≥1.93 g | ≥0.42 g | |
| Isoleucine | ≥1.99 g | ≥0.432 g | |
| Leucine | ≥3.55 g | ≥0.771 g | |
| Lysine | ≥3.63 g | ≥0.788 g | |
| Methionine | ≥1.16 g | ≥0.251 g | |
| Cystine | ≥0.527 g | ≥0.115 g | |
| Phenylalanine | ≥1.77 g | ≥0.385 g | |
| Tyrosine | ≥1.57 g | ≥0.341 g | |
| Valine | ≥2.14 g | ≥0.466 g | |
| Arginine | ≥2.95 g | ≥0.641 g | |
| Histidine | ≥1.21 g | ≥0.263 g | |
| Alanine | ≥2.45 g | ≥0.533 g | |
| Aspartic acid | ≥4.22 g | ≥0.918 g | |
| Glutamic acid | ≥7.54 g | ≥1.64 g | |
| Glycine | ≥1.89 g | ≥0.411 g | |
| Proline | ≥1.86 g | ≥0.405 g | |
| Serine | ≥1.83 g | ≥0.397 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |