Creamy Chicken and Broccoli Curry

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

Suggestions


Indulge your taste buds with this delightful Creamy Chicken and Broccoli Curry, a dish that beautifully marries the richness of creamy flavors with the vibrant zest of curry spices. Perfect for a quick lunch or a cozy dinner, this recipe is not only easy to prepare but also packed with nutrients to fuel your day.

The star of the show is the tender chicken, perfectly seasoned and sautéed to a golden brown, creating a delicious contrast with the earthy, aromatic hot curry powder. Pairing this with hearty broccoli florets adds both color and a satisfying crunch, making every bite an enjoyable experience. The addition of sour cream at the end enriches the sauce, giving it a luxurious creamy texture that complements the spices wonderfully.

In just 30 minutes, you can whip up a meal that serves four, making it an excellent choice for family dinners or meal prep for the week. With 612 calorie-per-serving, it's a satisfying yet balanced option that doesn't compromise on flavor. Whether you're a seasoned chef or just starting your cooking journey, this Creamy Chicken and Broccoli Curry is sure to impress and become a staple in your recipe collection.

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