The ultimate makeover: Chicken korma

Gluten Free
Health score
28%
The ultimate makeover: Chicken korma
60 min.
4
416kcal

Suggestions

Ingredients

  • tbsp vegetable oil 
  • medium onion chopped
  •  garlic clove 
  • piece ginger fresh finely chopped (to give you 2 tbsp )
  •  cardamom pods 
  •  cinnamon sticks 
  • 600 chicken breast boneless skinless cut into bite-size pieces
  • tsp ground coriander 
  • 1.5 tsp garam masala 
  • 0.3 tsp mace 
  • 0.5 tsp pepper black
  • 150 ml yogurt cold
  • 100 ml milk 
  • small to 2 chilies slit shredded green deseeded
  • handful cilantro leaves chopped
  • tbsp almonds flaked toasted
  • 250 basmati rice generous with a pinch saffron cooked

Equipment

  • bowl
  • frying pan
  • blender
  • wok

Directions

  1. Heat 1 tbsp of the oil in a deep saut pan or wok. Tip in the onions, then fry over a medium-high heat for about 12-15 mins, stirring occasionally, until a rich golden colour and the pan is sticky on the bottom. While they cook, chop the garlic and ginger. Make a slit down the length of each cardamom pod just deep enough to reveal the tiny seeds.
  2. Remove the onions from the heat.
  3. Transfer a third of them to a small blender along with the garlic, ginger and 2 tbsp water. Whizz together to make a paste that is as smooth as you can get it. Set aside.
  4. Return the onions in the pan to the heat, add the remaining oil, cardamom pods and cinnamon stick, then stir-fry for a couple of mins. Stir in the chicken, ground coriander, 1 tsp of the garam masala, mace and black pepper, then stir-fry for another 2 mins. Reserve 3 tbsp of the yogurt, then slowly start to add the rest, 1 tbsp at a time, stirring between each spoonful. When all the yogurt has gone in, stir in the oniony paste and stir-fry for 2-3 mins. Stir in 150ml water, then the milk. Bring to a boil, then simmer, covered, for 20 mins, scattering in the chillies for the final 5 mins, by which time the chicken should be very tender.
  5. Remove the cardamom pods and cinnamon. The flavours mellow all the more if refrigerated overnight. When gently reheating, splash in a little water if needed to slacken the korma sauce.
  6. Finish by stirring in the chopped coriander. Taste and add a little salt if you wish. Swirl in the reserved yogurt. Spoon the korma into bowls, scatter a few almonds over each portion with a sprinkling of the remaining garam masala.
  7. Serve the saffron rice on the side.

Nutrition Facts

Calories416kcal
Protein36.48%
Fat32.17%
Carbs31.35%

Properties

Glycemic Index
80.5
Glycemic Load
21.22
Inflammation Score
-6
Nutrition Score
24.55347857268%

Flavonoids

Cyanidin
0.06mg
Catechin
0.03mg
Epigallocatechin
0.06mg
Epicatechin
0.01mg
Eriodictyol
0.01mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2.82mg
Kaempferol
0.37mg
Myricetin
0.05mg
Quercetin
11.74mg

Nutrients percent of daily need

Calories:415.8kcal
20.79%
Fat:14.75g
22.7%
Saturated Fat:3.4g
21.22%
Carbohydrates:32.34g
10.78%
Net Carbohydrates:28.23g
10.26%
Sugar:6.35g
7.06%
Cholesterol:104.14mg
34.71%
Sodium:282.01mg
12.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.64g
75.28%
Vitamin B3:16.21mg
81.04%
Selenium:55.03µg
78.61%
Manganese:1.4mg
69.87%
Vitamin B6:1.32mg
65.97%
Phosphorus:446.5mg
44.65%
Vitamin B5:2.74mg
27.37%
Potassium:842.83mg
24.08%
Magnesium:77.9mg
19.47%
Vitamin B2:0.31mg
17.96%
Fiber:4.12g
16.47%
Vitamin K:17µg
16.19%
Calcium:142.95mg
14.29%
Zinc:1.97mg
13.13%
Vitamin C:10.59mg
12.84%
Vitamin B1:0.18mg
11.88%
Vitamin E:1.61mg
10.72%
Vitamin B12:0.58µg
9.72%
Iron:1.58mg
8.8%
Copper:0.17mg
8.74%
Folate:23.2µg
5.8%
Vitamin A:198.82IU
3.98%
Vitamin D:0.47µg
3.15%