Recipes · Sri Lankan · Main Courses
Rice and Curry
One serving has 657 kcal and 33 g protein, and at least a fifth of a woman's daily need of manganese (93%), selenium (77%), niacin (77%), pyridoxine (65%), phosphorus (58%) and thiamin (52%). Ready in 38 minutes.
- Preparation: 5 min
- Cooking: 33 min
- Makes: 1 serving (474 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: gluten, poultry
Ingredients
- 70 g Rice, white, long-grain
- 130 g Chicken thighs, boneless, skinless, raw
- 40 g Onions, raw
- 5 g Garlic, raw
- 4 g Ginger, fresh
- 2 g Curry powder
- 0.5 g Cayenne pepper
- 0.3 g Turmeric
- 60 g Coconut milk, canned
- 0.3 g Bay leaves
- 0.2 g Cinnamon
- 10 g Vegetable oil
- 1.3 g Salt
- 150 g Water
Method
- Rinse the rice and cook it in the water with a pinch of salt until tender, about 15 minutes; keep warm.
- Heat the oil in a pot and fry the onion until soft, then add the garlic, ginger, curry leaves and cinnamon, and cook for a minute.
- Stir in the curry powder, cayenne and turmeric, then add the chicken and coat well in the spices.
- Add the coconut milk and the remaining salt, bring to a gentle simmer, then cover and cook for 15-18 minutes until the chicken is cooked through (74°C/165°F) and the sauce has thickened.
- Serve the curry hot alongside the rice, as is traditional with an array of small side dishes.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 657 kcal | 31% |
| Carbohydrates | 65.7 g | |
| Water | 343 mL | |
| Fiber | 3.2 g | 11% |
| Protein | 33 g | 69% |
| Tryptophan | 0.37 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.7 g | |
| Lysine | 2.7 g | |
| Methionine | 0.88 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.7 g | |
| Histidine | 0.93 g | |
| Fat | 29.1 g | |
| Monounsaturated | 5.1 g | |
| Polyunsaturated | 7.4 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.4 g | |
| Saturated | 14.5 g | |
| Trans-Fats | 0.09 g | |
| Cholesterol | 122 mg | |
| Calcium | 79.5 mg | 8% |
| Copper | 0.46 mg | 51% |
| Iron | 7 mg | 39% |
| Magnesium | 90.5 mg | 29% |
| Manganese | 1.7 mg | 93% |
| Phosphorus | 409 mg | 58% |
| Potassium | 664 mg | 14% |
| Selenium | 42.2 µg | 77% |
| Sodium | 649 mg | |
| Zinc | 3.4 mg | 43% |
| Thiamin (vitamin B1) | 0.57 mg | 52% |
| Riboflavin (vitamin B2) | 0.32 mg | 29% |
| Niacin (vitamin B3) | 10.8 mg | 77% |
| Pantothenic acid (vitamin B5) | 0.91 mg | 18% |
| Pyridoxine (vitamin B6) | 0.85 mg | 65% |
| Folate (vitamin B9) | 186 µg | 46% |
| Cobalamin (vitamin B12) | 0.79 µg | 33% |
| Choline | 85.3 mg | 20% |
| Vitamin A | 20.5 µg | 3% |
| Vitamin C | 5.9 mg | 8% |
| Vitamin D (D2 + D3) | 1.3 IU | 0% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 25 µg | 28% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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