Creamy Chicken and Broccoli Curry

Health score
41%
Creamy Chicken and Broccoli Curry
30 min.
4
612kcal

Suggestions

Ingredients

  • 10 oz broccoli florets frozen thawed
  • 14 oz chicken broth canned
  • 1.5 pounds chicken tenderloins 
  • 1.5 teaspoons curry powder hot (madras)
  • 0.3 cup flour all-purpose
  • 0.8 teaspoon kosher salt 
  • cups onion coarsely chopped
  • 0.5 teaspoon pepper 
  • 0.5 cup cream sour
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan
  • slotted spoon

Directions

  1. Place chicken tenders in a large bowl; sprinkle 1/2 tsp. salt and 1/4 tsp. pepper on top.
  2. Add flour and stir to coat chicken.
  3. In a large nonstick skillet, heat half of oil over medium-high heat.
  4. Add half of chicken and cook, turning once or twice, until golden on both sides, about 4 minutes.
  5. Transfer chicken to a plate and repeat using remaining oil and chicken tenders.
  6. Add onion, curry powder, and remaining 1/4 tsp. each salt and pepper to pan and cook, stirring, until onion softens, about 5 minutes.
  7. Add broth and bring to a boil. Reduce heat and simmer until sauce is reduced by half, 3 to 4 minutes. Return chicken to pan and cook, turning, for 2 minutes.
  8. Add broccoli and cook, stirring, for 1 to 2 minutes.
  9. Using a slotted spoon, transfer chicken and broccoli to plates.
  10. Remove skillet from heat, stir in sour cream and then spoon sauce on top of chicken.

Nutrition Facts

Calories612kcal
Protein43.42%
Fat42.74%
Carbs13.84%

Properties

Glycemic Index
42.75
Glycemic Load
6.92
Inflammation Score
-9
Nutrition Score
36.363043318624%

Flavonoids

Apigenin
0.01mg
Luteolin
0.58mg
Isorhamnetin
4.01mg
Kaempferol
6.08mg
Myricetin
0.07mg
Quercetin
18.55mg

Nutrients percent of daily need

Calories:612.17kcal
30.61%
Fat:28.75g
44.23%
Saturated Fat:7.8g
48.77%
Carbohydrates:20.96g
6.99%
Net Carbohydrates:17.23g
6.27%
Sugar:5.62g
6.25%
Cholesterol:175.44mg
58.48%
Sodium:1147.69mg
49.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:65.72g
131.45%
Selenium:78.71µg
112.45%
Vitamin B3:21.18mg
105.93%
Vitamin K:95.6µg
91.05%
Vitamin C:71.52mg
86.7%
Vitamin B6:1.71mg
85.36%
Phosphorus:612.29mg
61.23%
Potassium:1181.21mg
33.75%
Vitamin B5:3.06mg
30.63%
Vitamin B2:0.46mg
27.25%
Zinc:4.08mg
27.19%
Magnesium:92.9mg
23.22%
Vitamin B12:1.39µg
23.21%
Folate:85.86µg
21.46%
Manganese:0.4mg
19.96%
Iron:3.24mg
18%
Vitamin B1:0.27mg
17.68%
Vitamin A:857.67IU
17.15%
Vitamin E:2.33mg
15.5%
Fiber:3.73g
14.9%
Calcium:109.28mg
10.93%
Copper:0.19mg
9.38%
Vitamin D:0.27µg
1.8%
Source:My Recipes
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