Curried Chicken Legs with Okra and Potatoes

Gluten Free
Dairy Free
Health score
24%
Curried Chicken Legs with Okra and Potatoes
45 min.
4
531kcal

Suggestions

Ingredients

  • 2.5 tablespoons brown sugar packed
  • 0.5 teaspoon ground pepper 
  •  cinnamon sticks 
  • tablespoon coriander seeds 
  • teaspoons curry powder 
  • leaves chop roasted peanuts fresh
  • 1.5 teaspoons fennel seeds 
  • tablespoon ginger fresh minced peeled
  • large garlic clove 
  • tablespoons juice of lemon fresh
  • 0.5 pound okra 
  • tablespoons tomato paste 
  • tablespoons vegetable oil 
  • cup water 
  • 1.5 pounds potato white boiling
  •  .6 lb. chicken legs and thighs. this weight usually gives me 4 legs and 4 thighs whole ( 2 pounds total)

Equipment

  • bowl
  • frying pan
  • paper towels
  • measuring cup

Directions

  1. Cut chicken legs into drumsticks and thighs and discard skin and any fat from chicken. (To remove skin from drumsticks, hold drumstick at large end, grip skin with a paper towel, and pull skin over small end.) Pat chicken dry. Mince garlic and in an electric coffee/spice grinder finely grind together coriander seeds, curry powder, fennel seeds, and cayenne. In a large bowl combine garlic, spice mixture, and gingerroot.
  2. Add chicken, tossing to coat, and season with salt.
  3. Cut potatoes into 1 1/2-inch pieces and trim okra stems (do not cut into pods). In a measuring cup stir together water, brown sugar, and tomato paste.
  4. In a 12-inch heavy skillet at least 2 inches deep heat oil over moderately high heat until hot but not smoking and brown chicken, about 5 minutes, transferring to a plate. In fat remaining in skillet brown potatoes on cut sides. Return chicken to skillet. Stir water mixture and add to skillet with cinnamon sticks. Simmer mixture, covered, 10 minutes. Stir in okra and simmer, covered, until vegetables are almost tender and chicken is cooked through, about 5 minutes more. Stir in lemon juice and simmer, uncovered, until most of liquid is evaporated. Season curry with salt.
  5. While curry is simmering, coarsely chop peanuts and dice mango.
  6. Sprinkle curry with peanuts, mango, and cilantro.

Nutrition Facts

Calories531kcal
Protein19.52%
Fat47.16%
Carbs33.32%

Properties

Glycemic Index
41
Glycemic Load
1.55
Inflammation Score
-8
Nutrition Score
25.990435076796%

Flavonoids

Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.16mg
Myricetin
0.03mg
Quercetin
13.06mg

Nutrients percent of daily need

Calories:530.88kcal
26.54%
Fat:28.44g
43.75%
Saturated Fat:6.82g
42.66%
Carbohydrates:45.21g
15.07%
Net Carbohydrates:37.9g
13.78%
Sugar:11.71g
13.02%
Cholesterol:119.8mg
39.93%
Sodium:214.54mg
9.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.48g
52.96%
Manganese:1.2mg
59.91%
Vitamin B3:9.09mg
45.47%
Vitamin B6:0.89mg
44.64%
Vitamin C:35.38mg
42.88%
Potassium:1379.07mg
39.4%
Vitamin K:40.83µg
38.89%
Selenium:25.78µg
36.83%
Phosphorus:363.76mg
36.38%
Fiber:7.31g
29.23%
Magnesium:112.07mg
28.02%
Vitamin B1:0.37mg
24.42%
Copper:0.45mg
22.4%
Zinc:3.04mg
20.29%
Iron:3.63mg
20.16%
Vitamin B5:1.95mg
19.52%
Folate:75.46µg
18.87%
Vitamin B2:0.3mg
17.48%
Vitamin A:779.26IU
15.59%
Calcium:130.31mg
13.03%
Vitamin B12:0.72µg
12.02%
Vitamin E:1.72mg
11.49%
Source:Epicurious