Yum Yum Chicken Curry

Gluten Free
Dairy Free
Health score
29%
Yum Yum Chicken Curry
145 min.
6
420kcal

Suggestions

Ingredients

  •  bay leaves 
  • 14 ounce garbanzo beans rinsed drained canned
  • ounce chicken broth canned
  • teaspoons cilantro leaves 
  • teaspoon cumin 
  • teaspoons curry powder 
  • 1.5 teaspoons ginger fresh minced peeled
  •  garlic clove minced
  • tablespoon juice of lemon fresh
  • 14 ounce lite coconut milk light canned
  • teaspoons olive oil 
  •  onion small to medium vertically sliced
  • 0.5 cup peas green frozen
  • 0.8 teaspoon bell pepper red
  •  garlic powder with cumin, coriander, and garlic powder chopped
  • 0.5 teaspoon salt 
  • 1.5 lbs chicken breast boneless skinless with curry powder
  • medium sweet potatoes and into cubed peeled
  • teaspoons turmeric 

Equipment

  • bowl
  • frying pan
  • dutch oven

Directions

  1. Combine curry powder, coriander, turmeric, salt, pepper, cumin, and bay leaf in small bowl.
  2. Heat oil in large dutch oven over medium high heat.
  3. Add chicken to pan, and saute' til beginning to brown (stir frequently).
  4. Add onions, and continue to cook til onions tender and chicken is browning (still stirring).
  5. Add ginger and garlic, cook 1 minute stirring constantly.
  6. Add curry powder mixture, stir constantly, 2 minutes.
  7. Add broth, tomatoes, coconut milk, and potatoes; bring to a boil.Reduce heat and simmer for an hour, stirring occasionally. After an hour, begin water for rice, and add chickpeas and green peas to curry mixture. When rice is finished, remove curry from heat and add lemon.
  8. Serve over rice.

Nutrition Facts

Calories420kcal
Protein38.47%
Fat29.56%
Carbs31.97%

Properties

Glycemic Index
49.78
Glycemic Load
10.93
Inflammation Score
-10
Nutrition Score
27.822608695652%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.92mg
Kaempferol
0.13mg
Myricetin
0.04mg
Quercetin
3.77mg

Nutrients percent of daily need

Calories:420.14kcal
21.01%
Fat:13.48g
20.74%
Saturated Fat:6.31g
39.44%
Carbohydrates:32.8g
10.93%
Net Carbohydrates:25.87g
9.41%
Sugar:4.81g
5.34%
Cholesterol:91.47mg
30.49%
Sodium:791.75mg
34.42%
Protein:39.47g
78.93%
Vitamin A:10931.38IU
218.63%
Vitamin B6:1.5mg
74.79%
Vitamin B3:13.64mg
68.19%
Selenium:45.99µg
65.7%
Manganese:0.98mg
48.84%
Phosphorus:417mg
41.7%
Fiber:6.94g
27.74%
Potassium:948.36mg
27.1%
Vitamin B5:2.47mg
24.71%
Magnesium:86.57mg
21.64%
Iron:3.39mg
18.83%
Zinc:2.61mg
17.42%
Copper:0.32mg
16.05%
Vitamin C:11.9mg
14.42%
Vitamin B2:0.24mg
14%
Vitamin B1:0.21mg
13.8%
Folate:45.19µg
11.3%
Vitamin B12:0.6µg
10.08%
Calcium:77.82mg
7.78%
Vitamin K:7.92µg
7.54%
Vitamin E:1.09mg
7.28%
Vitamin D:0.15µg
1.01%
Source:Food.com