Recipes · Indonesian · Main Courses
Gulai (Indonesian Chicken Curry)
One serving has 616 kcal and 36 g protein, and at least a fifth of a woman's daily need of manganese (113%), pyridoxine (78%), niacin (73%), selenium (70%), phosphorus (68%) and copper (60%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (359 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: nut, poultry
Ingredients
- 160 g Chicken thighs, boneless, skinless, raw
- 130 g Coconut milk, canned
- 20 g Shallots, raw
- 8 g Garlic, raw
- 6 g Macadamia nuts
- 1 g Turmeric
- 6 g Ginger, fresh
- 6 g Lemongrass, raw
- 0.3 g Bay leaves
- 10 g Chili peppers, red, raw
- 3 g Tamarind pulp
- 1 g Salt
- 8 g Vegetable oil
Method
- Blend the shallots, garlic, candlenuts, turmeric, ginger and chili into a smooth spice paste, adding a splash of water if needed.
- Cut the chicken into large chunks.
- Heat the oil in a pot and fry the spice paste over medium heat for 4-5 minutes, stirring often, until it darkens slightly and smells fragrant.
- Add the lemongrass, bay leaf, tamarind and chicken, and stir to coat everything in the paste.
- Pour in the coconut milk and salt, bring to a gentle simmer (do not let it boil hard, or the coconut milk may split), and cook uncovered for 20-25 minutes, stirring now and then, until the chicken is cooked through and the sauce has thickened a little.
- Check the chicken is fully cooked with clear juices before serving hot with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 616 kcal | 29% |
| Carbohydrates | 16.7 g | |
| Water | 256 mL | |
| Fiber | 2 g | 7% |
| Protein | 36.2 g | 75% |
| Tryptophan | 0.41 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3 g | |
| Lysine | 3.1 g | |
| Methionine | 0.97 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.8 g | |
| Histidine | 1 g | |
| Fat | 47.1 g | |
| Monounsaturated | 9 g | |
| Polyunsaturated | 6.6 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.7 g | |
| Saturated | 28.4 g | |
| Trans-Fats | 0.09 g | |
| Cholesterol | 150 mg | |
| Calcium | 74.5 mg | 7% |
| Copper | 0.54 mg | 60% |
| Iron | 7.6 mg | 42% |
| Magnesium | 124 mg | 40% |
| Manganese | 2 mg | 113% |
| Phosphorus | 475 mg | 68% |
| Potassium | 936 mg | 20% |
| Selenium | 38.5 µg | 70% |
| Sodium | 564 mg | |
| Zinc | 3.8 mg | 47% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 10.3 mg | 73% |
| Pantothenic acid (vitamin B5) | 0.4 mg | 8% |
| Pyridoxine (vitamin B6) | 1 mg | 78% |
| Folate (vitamin B9) | 40.9 µg | 10% |
| Cobalamin (vitamin B12) | 0.98 µg | 41% |
| Choline | 105 mg | 25% |
| Vitamin A | 17 µg | 2% |
| Vitamin C | 20.6 mg | 27% |
| Vitamin D (D2 + D3) | 1.6 IU | 0% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 21.3 µg | 24% |
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
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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