A Taste of Africa - Kenyan Chicken Curry

Gluten Free
Health score
39%
A Taste of Africa - Kenyan Chicken Curry
90 min.
6
1173kcal

Suggestions

Ingredients

  • 600 onion chopped
  • 800 canned tomatoes tinned crushed
  • kg strips. cut into 3 cm pieces
  • kg strips. cut into 3 cm pieces
  • teaspoon pepper 
  • teaspoons chili powder 
  •  to 2 chilies slit green finely chopped
  • stick cinnamon 
  • 300 ml cup heavy whipping cream 
  • 0.3 cup coriander leaves coarsely chopped
  • 40 ginger fresh grated
  • teaspoons garam masala 
  •  garlic clove crushed
  • tablespoon ground coriander 
  • teaspoon ground cumin 
  • teaspoons ground fenugreek 
  • teaspoons turmeric 
  • tablespoon honey 
  • 0.5 cup juice of lemon 
  • teaspoon paprika 
  • 0.3 cup yogurt plain
  • 0.3 cup vegetable oil 

Equipment

  • bowl
  • sauce pan
  • oven
  • baking pan

Directions

  1. Combine half the ginger, half the garlic, half the turmeric, half the lemon juice and half the oil in a large bowl with ALL the cumin, garam masala, ground coriander, paprika, chilli flakes and yoghurt.
  2. Add the chicken, turn to coat in marinade.Cover and refrigerate for at least 30 minutes.Preheat oven to very hot (220C/425F).Cook chicken in lightly oiled shallow flameproof baking dish, uncovered, 10 minutes.(With the marinade).
  3. Heat remaining oil in large saucepan, cook onion, chilli powder, fenugreek, remaining ginger, garlic and turmeric, stirring, until onion softens.
  4. Add tomatoes (with their juice), cinnamon, green chillies and remaining lemon juice.Simmer, covered, for 10 minutes.Stir in cream and honey, simmer, uncovered, for one minute.
  5. Add chicken to curry, simmer about 5 minutes or until chicken is cooked through.
  6. Remove from heat, stir in fresh coriander, serve over basmati rice, garnish with fresh coriander.

Nutrition Facts

Calories1173kcal
Protein21.04%
Fat66.27%
Carbs12.69%

Properties

Glycemic Index
35.21
Glycemic Load
6.86
Inflammation Score
-10
Nutrition Score
50.939565078072%

Flavonoids

Eriodictyol
0.99mg
Hesperetin
2.94mg
Naringenin
0.28mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
5.01mg
Kaempferol
0.66mg
Myricetin
0.08mg
Quercetin
20.43mg

Nutrients percent of daily need

Calories:1173.04kcal
58.65%
Fat:87.72g
134.95%
Saturated Fat:28.77g
179.84%
Carbohydrates:37.8g
12.6%
Net Carbohydrates:29.97g
10.9%
Sugar:16.94g
18.83%
Cholesterol:384.83mg
128.28%
Sodium:546.78mg
23.77%
Alcohol:0g
100%
Protein:62.67g
125.34%
Vitamin K:174.06µg
165.77%
Vitamin C:87.29mg
105.8%
Selenium:69.37µg
99.1%
Vitamin B3:18.66mg
93.3%
Vitamin B6:1.65mg
82.64%
Phosphorus:708.47mg
70.85%
Manganese:1.34mg
67.2%
Iron:9.91mg
55.08%
Potassium:1859.55mg
53.13%
Vitamin B2:0.83mg
48.64%
Magnesium:188.3mg
47.08%
Vitamin A:2343.77IU
46.88%
Vitamin B5:4.13mg
41.28%
Vitamin B12:2.25µg
37.53%
Zinc:5.6mg
37.36%
Vitamin B1:0.55mg
36.98%
Copper:0.71mg
35.41%
Fiber:7.83g
31.33%
Vitamin E:4.52mg
30.14%
Calcium:293.79mg
29.38%
Folate:82.56µg
20.64%
Vitamin D:1.15µg
7.66%
Source:Food.com