Tomato-Yogurt Chicken Curry

Gluten Free
Health score
31%
Tomato-Yogurt Chicken Curry
75 min.
6
457kcal

Suggestions

Ingredients

  •  bay leaves 
  •  cardamom pods black
  • 14.5 ounce canned tomatoes whole canned
  • tablespoons canola oil 
  • large cinnamon sticks 
  • servings rice cooked for serving
  • teaspoon cumin seeds 
  •  árbol chiles dried
  • servings cilantro leaves fresh chopped for topping
  • cloves garlic 
  • 0.5 inch ginger peeled roughly chopped
  • 0.3 cup cardamom pods green
  • teaspoon honey 
  • servings kosher salt 
  • 0.5 teaspoon paprika 
  • medium onion red finely chopped
  • medium red-skinned potatoes cut into 1-inch cubes
  • tablespoons whole-milk yogurt plain greek style
  • pounds chicken thighs boneless skinless fat trimmed halved
  • 0.3 teaspoon turmeric 

Equipment

  • food processor
  • frying pan
  • pot
  • mortar and pestle
  • measuring cup
  • cutting board

Directions

  1. Heat the oil in a large, deep pot over medium heat until it shimmers.
  2. Sprinkle in the cumin seeds and stir; they should sizzle on contact, become fragrant and darken slightly.
  3. Caramelize the onion: Immediately add the red onion and bay leaves to the pot. Cook, stirring often, until the onion is dark chestnut brown, 12 to 15 minutes.
  4. Make the tomato base: While the onion is cooking, drain the juice from the can of tomatoes into a liquid measuring cup; set aside. Puree the tomatoes, garlic, ginger, chiles, turmeric and paprika in a food processor.
  5. Add the tomato base to the onion mixture and cook, stirring, until thick and paste-like, 10 minutes. When the mixture starts sticking to the bottom of the pot, add the chicken and potatoes. Cook, stirring, until the chicken is opaque and the sauce clings to the meat and potatoes, about 5 minutes.
  6. Add the honey to the reserved tomato juice, then add enough water to make 1 1/2 cups of liquid; pour into the pot. Season with salt to your liking and bring to a boil, then reduce the heat to medium low and gently simmer, uncovered and stirring occasionally, until the potatoes are tender and the sauce is slightly thickened, 25 to 30 minutes.
  7. Adjust the seasoning: Gently stir the yogurt into the curry. Taste for seasoning and add salt, if necessary.
  8. Sprinkle with the Garam Masala and serve over rice. Top with cilantro.
  9. Photograph by Coral Von Zumwalt
  10. Shell the cardamom: Gently crack open the green and black cardamom pods with a mortar and pestle (or crush them on a cutting board using a heavy pan).
  11. Remove the seeds and discard the husks.
  12. Grind the spices: Finely grind the cardamom seeds, cinnamon sticks and cloves in a spice or coffee grinder. Store in an airtight container away from direct sunlight for up to 1 year.

Nutrition Facts

Calories457kcal
Protein30.95%
Fat23.95%
Carbs45.1%

Properties

Glycemic Index
57.21
Glycemic Load
26.7
Inflammation Score
-8
Nutrition Score
27.796521788058%

Flavonoids

Isorhamnetin
0.92mg
Kaempferol
0.13mg
Myricetin
0.05mg
Quercetin
4.28mg

Nutrients percent of daily need

Calories:456.66kcal
22.83%
Fat:12.34g
18.98%
Saturated Fat:2.13g
13.31%
Carbohydrates:52.28g
17.43%
Net Carbohydrates:44.8g
16.29%
Sugar:6.46g
7.17%
Cholesterol:143.77mg
47.92%
Sodium:442.03mg
19.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.87g
71.74%
Manganese:4.16mg
207.82%
Selenium:41.66µg
59.52%
Vitamin B3:10.68mg
53.4%
Vitamin B6:1.07mg
53.3%
Phosphorus:425.86mg
42.59%
Potassium:1130.3mg
32.29%
Fiber:7.48g
29.93%
Zinc:4.13mg
27.56%
Iron:4.91mg
27.28%
Magnesium:106.3mg
26.57%
Vitamin B5:2.61mg
26.07%
Vitamin B2:0.39mg
22.84%
Copper:0.43mg
21.59%
Vitamin C:17.25mg
20.91%
Vitamin B1:0.3mg
20.21%
Vitamin B12:1.01µg
16.81%
Vitamin K:14.91µg
14.2%
Vitamin E:2.11mg
14.05%
Calcium:138.72mg
13.87%
Folate:35.09µg
8.77%
Vitamin A:378.2IU
7.56%