Eat well

Chicken curry

Chicken curry Credit:

Simon Belcher / Alamy Stock Photo

Spice up your mealtime with this simple and tasty chicken curry dish. It's a family favourite – just be aware that this recipe is medium fat rather than low fat.

  • Serves: 2
  • Time: 60 minutes

Ingredients

Curry

  • 1 tbsp olive oil (or vegetable oil)
  • 1 large onion, chopped
  • 2 garlic cloves, chopped finely
  • 1 large tomato, chopped
  • 1 tbsp tomato purée
  • 1 medium chilli, chopped
  • ¼ tsp chilli powder
  • ¼ tsp coriander powder
  • ¼ tsp cumin powder
  • ¼ tsp turmeric powder
  • 2 tbsps water
  • 250g boneless chicken, chopped (approx. 1 chicken breast)
  • 1 tbsp lower-fat yoghurt
  • pepper, to taste
  • 130g basmati brown rice, uncooked 
  • 160g cauliflower

Garnish

  • 2cm cube of ginger, finely chopped
  • 1 tbsp chopped fresh coriander
Nutrition label Credit:

Model supplied

The reference intake of an average adult is 8400kJ/2000kcal a day for a woman and 10,500kJ/2500kcal a day for a man.

Method

  1. Heat the oil and fry the onions until soft. Add garlic, tomato, tomato purée, chopped chilli and spices. Cook for a few minutes and then add 2 tablespoons of water and allow to reduce.

  2. Add chicken and cook for 10 to 15 minutes on a medium heat, then add the yoghurt, stirring slowly. Season with black pepper and simmer for a further 5 to 10 minutes.

  3. Meanwhile, cook the rice following the packet instructions and boil or steam the cauliflower until tender.

  4. Garnish the curry with ginger and coriander.

  5. Serve with rice and cauliflower.

Nutrition information

Nutrient Per 100g Per 533g serving
Energy 479kJ/114kcal 2551kJ/605kcal
Protein 8.9g 47.3g
Carbohydrate 12.4g 66.2g
(of which sugars) 1.7g 8.9g
Fat 3.5g 18.7g
(of which saturates) 0.8g 4.4g
Fibre 0.7g 3.6g
Sodium 0.02g 0.1g
Salt 0.1g 0.3g

These figures apply for 180g of cooked basmati rice and 80g cauliflower per portion.

Allergy advice

This recipe contains milk.

Food safety tips

  • always wash your hands, work surfaces, utensils and chopping boards before you start preparing food and after handling raw meat, including poultry
  • keep raw poultry away from ready-to-eat foods such as salad, fruit and bread
  • make sure that the chicken is cooked until steaming hot all the way through, no pink meat is left and any juices run clear
  • wash or peel raw vegetables before use – this will help clean them and remove any harmful bacteria that might be on the outside
  • any leftovers should be cooled within 1 to 2 hours and placed in the fridge (for up to 2 days) or frozen
  • when reheating, always make sure that the dish is steaming hot all the way through before serving
  • never reheat food more than once
  • cook the rice as required and use immediately, or cool within 1 hour, refrigerate and use within 24 hours. When you reheat any rice, always check the dish is steaming hot all the way through. Do not reheat rice more than once

Page last reviewed: 05/12/2017
Next review due: 05/12/2020