Colonel Benjamin's Curry Chicken

Gluten Free
Dairy Free
Health score
23%
Colonel Benjamin's Curry Chicken
45 min.
6
764kcal

Suggestions

Ingredients

  • 1.5 pounds baking potatoes peeled cut into 1-inch pieces
  • pounds chicken thighs 
  • teaspoon chili powder 
  • servings cilantro sprigs 
  • cups rice hot cooked
  • 0.3 cup cilantro leaves fresh chopped
  • tablespoons cilantro leaves fresh chopped
  • teaspoon ginger fresh grated peeled
  •  garlic cloves minced
  • teaspoon ground coriander 
  • teaspoon ground cumin 
  • 0.3 teaspoon ground turmeric 
  • tablespoons juice of lemon fresh
  • cups onion finely chopped
  • 0.5 teaspoon salt 
  • teaspoon salt 
  • 1.5 pounds tomatoes peeled coarsely chopped
  • teaspoon vegetable oil 

Equipment

  • frying pan
  • dutch oven

Directions

  1. Combine first 6 ingredients.
  2. Heat the oil in a Dutch oven over medium-high heat.
  3. Add onion and garlic; cook 15 minutes, stirring frequently.
  4. Add the cumin mixture, tomato, and juice. Reduce heat to medium, and cook 10 minutes, stirring occasionally.
  5. Sprinkle chicken with 1/2 teaspoon salt.
  6. Add chicken and potatoes to pan; stir in chopped cilantro. Bring to a boil; cover, reduce heat, and simmer 50 minutes or until chicken is done.
  7. Serve mixture over rice, and garnish with cilantro sprigs.

Nutrition Facts

Calories764kcal
Protein22.88%
Fat46.17%
Carbs30.95%

Properties

Glycemic Index
61.96
Glycemic Load
42.34
Inflammation Score
-9
Nutrition Score
29.032608477966%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
0.02mg
Luteolin
0.04mg
Isorhamnetin
5.34mg
Kaempferol
0.71mg
Myricetin
0.08mg
Quercetin
22.73mg

Nutrients percent of daily need

Calories:764.08kcal
38.2%
Fat:39.2g
60.31%
Saturated Fat:10.45g
65.3%
Carbohydrates:59.13g
19.71%
Net Carbohydrates:54.02g
19.64%
Sugar:8.15g
9.05%
Cholesterol:222.26mg
74.09%
Sodium:935.74mg
40.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.7g
87.4%
Vitamin B6:1.52mg
76.15%
Selenium:49.77µg
71.1%
Vitamin B3:13.04mg
65.21%
Phosphorus:513.88mg
51.39%
Manganese:0.87mg
43.26%
Potassium:1368.51mg
39.1%
Vitamin C:27.53mg
33.37%
Vitamin B5:3.24mg
32.4%
Magnesium:105.71mg
26.43%
Zinc:3.96mg
26.41%
Vitamin B2:0.45mg
26.3%
Vitamin B1:0.38mg
25.63%
Iron:4.39mg
24.38%
Vitamin B12:1.45µg
24.19%
Copper:0.42mg
21.19%
Fiber:5.11g
20.45%
Vitamin K:15.09µg
14.37%
Folate:56.17µg
14.04%
Calcium:110.32mg
11.03%
Vitamin E:1.55mg
10.3%
Vitamin A:477.03IU
9.54%
Vitamin D:0.23µg
1.51%
Source:My Recipes