Chicken, peppers, and potatoes cooked in a curry-coconut sauce.
3 cloves | garlic, pressed | ||
1 tbsp | gingerroot, grated | 14 g | |
2 tbsp | lime juice, freshly squeezed | 1 lime | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] | |||
3 | chicken legs, with back, skinless | 900 g | |
1 | onions, finely chopped | 200 g | |
2 | green peppers, cut into strips | 300 g | |
2 | potatoes, peeled and diced | 400 g | |
2 tbsp | olive oil | 30 mL | |
3 tbsp | curry powder | 28 g | |
1 cup | unsweetened coconut milk | 250 mL | |
3/4 cup | water, approximately | 190 mL | |
3/4 tsp | brown sugar | 3 g | |
2 tbsp | fresh cilantro [optional] | 4 g |
The chicken must be marinated overnight.
per 1 serving (280 g)
Amount % Daily Value |
Calories 310 |
Fat 18 g 28 % |
Saturated
10.7 g
53 % |
Cholesterol 50 mg |
Sodium 70 mg 3 % |
Carbohydrate 22 g 7 % |
Fibre 4 g 15 % |
Sugars 5 g |
Net Carbs 18 g |
Protein 18 g |
Vitamin A 4 % |
Vitamin C 71 % |
Calcium 5 % |
Iron 23 % |
Food Group | Exchanges |
---|---|
Starches | ½ |
Fruits | 0 |
Vegetables | 1 |
Meat and Alternatives | 2 |
Fats | 2 ½ |
Other Foods | 0 |
This is a fairly lengthy recipe that yields a not particularly spectacular curry. And at the end you have most of a can of coconut milk left over. If you want a curry, it would be easier and might be more economical to buy a small can or jar of pre-made curry sauce. There are quite a few decent ones, including a low-fat Korma curry sauce from President's Choice. I don't think I'll make this again but if I did, I'd make a bit more marinade and marinate the chicken in a plastic bag instead of on a plate. I would also increase the amount of curry in the recipe.
I am west indian and this is a very close ressemblance to our curry chicken dishes.
I had to use all the coconut milk, but we all loved this recipe. So tasty and delicious! http://www.dailymail.co.uk/health/article-86513/Why-curries-good-you.html