Cast Iron Skillet Curry Fried Chicken with Curry and Mango-Yogurt Sauce and Red Chile Asparagus

Health score
50%
Cast Iron Skillet Curry Fried Chicken with Curry and Mango-Yogurt Sauce and Red Chile Asparagus
30 min.
4
929kcal

Suggestions

Ingredients

  • teaspoon ancho chile powder available at specialty markets
  • pound asparagus trimmed
  • teaspoon cayenne pepper 
  •  new mexico chile peppers dried stemmed seeded available at specialty markets
  • tablespoon curry powder 
  • tablespoons curry powder 
  • 0.5 teaspoon chile de árbol dried available at specialty markets
  • cups flour 
  • cloves garlic finely chopped
  • tablespoons juice of lime fresh
  •  mangos ripe peeled seeded coarsely chopped
  • cup olive oil pure
  • tablespoons olive oil 
  • servings vegetable oil; peanut oil preferred for frying
  • cups yogurt plain
  • servings salt 
  • servings salt and pepper black freshly ground
  • servings salt and pepper freshly ground
  • 0.3 cup water 
  • pound meat from a rotisserie chicken whole
  • small onion diced yellow finely

Equipment

  • food processor
  • frying pan
  • paper towels
  • oven
  • sieve
  • blender

Directions

  1. Heat 1 inch of oil in a large, deep cast iron skillet over high heat to 350 degrees F.
  2. Season chicken well on both sides with salt and pepper.
  3. Place the flour in a brown paper bag, add 1 tablespoon of salt, 2 teaspoons black pepper, curry powder, and cayenne pepper, and shake to combine.
  4. Add the chicken 3 pieces at a time to the bag, and shake well to coat each piece with the flour.
  5. Put them on a rack when you have finished.
  6. Slowly add the chicken pieces to the hot pan skin-side down. Cover the skillet and reduce the heat to medium high and cook for 7 minutes, remove the cover, turn the chicken over and continue to cook for 6 to 7 minutes, or until golden brown and cooked through.
  7. Drain on paper towels and transfer to a platter and drizzle with Mango-Yogurt sauce or serve alongside.
  8. Serve with Asparagus with Red Chile Oil.
  9. Heat olive oil in a small saute pan over medium-high heat.
  10. Add the onions and cook until soft.
  11. Add the garlic and cook 1 minute longer.
  12. Add the curry powder and water and cook for 5 minutes.
  13. Remove from the heat and let cool to room temperature.
  14. Place the yogurt, mango, onion mixture and lime juice in a food processor and process until smooth. Season with salt and pepper.
  15. Preheat oven to 400 degrees F. Toss asparagus with oil and season with salt. Roast for 8 to 10 minutes or until just cooked through.
  16. Place all ingredients in a blender and puree. Strain through a fine strainer. May be refrigerated up to 3 days.
  17. Serve at room temperature.

Nutrition Facts

Calories929kcal
Protein19.42%
Fat49.03%
Carbs31.55%

Properties

Glycemic Index
88.44
Glycemic Load
41.18
Inflammation Score
-10
Nutrition Score
43.061738978262%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Apigenin
0.06mg
Luteolin
0.09mg
Isorhamnetin
7.34mg
Kaempferol
1.72mg
Myricetin
0.06mg
Quercetin
19.47mg

Nutrients percent of daily need

Calories:929.12kcal
46.46%
Fat:51.07g
78.56%
Saturated Fat:12.88g
80.5%
Carbohydrates:73.95g
24.65%
Net Carbohydrates:66.35g
24.13%
Sugar:17.64g
19.6%
Cholesterol:138.39mg
46.13%
Sodium:577.77mg
25.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.51g
91.02%
Vitamin B3:16.98mg
84.88%
Vitamin C:65.85mg
79.82%
Selenium:51.68µg
73.83%
Vitamin K:72.51µg
69.05%
Folate:231.19µg
57.8%
Vitamin B1:0.84mg
56.32%
Vitamin B2:0.91mg
53.8%
Phosphorus:528.03mg
52.8%
Vitamin B6:1.04mg
51.95%
Vitamin A:2549.96IU
51%
Manganese:1mg
49.77%
Iron:8.85mg
49.16%
Vitamin E:6.88mg
45.85%
Potassium:1096.53mg
31.33%
Fiber:7.6g
30.4%
Zinc:4.3mg
28.64%
Vitamin B5:2.75mg
27.46%
Copper:0.54mg
27.12%
Magnesium:103.87mg
25.97%
Calcium:244.89mg
24.49%
Vitamin B12:0.96µg
15.99%
Vitamin D:0.45µg
2.99%