Creamy Chicken and Broccoli Curry

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

Suggestions

Looking for a delicious and creamy curry to spice up your lunch or dinner? Look no further! This Creamy Chicken and Broccoli Curry is the perfect main dish to impress your family and friends. Ready in just 30 minutes, this recipe serves four and offers a well-balanced caloric breakdown with 43.42% protein, 42.74% fat, and 13.84% carbs. The rich flavors come from a blend of hot (Madras) curry powder, coarsely chopped onions, and a hint of sour cream, all cooked in a savory chicken broth.

To get started, simply season your chicken tenders with salt and pepper before coating them in all-purpose flour. Sauté the chicken in vegetable oil until golden, then set it aside. In the same skillet, cook the onions and curry powder until the onions soften. Add the chicken broth and reduce the sauce before returning the chicken to the pan for a final sear. Finally, add the thawed broccoli florets and cook until tender. Spoon the creamy sauce over the chicken and broccoli, and enjoy this delectable meal!

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