Recipes · Japanese · Main Courses
Japanese Curry
One serving has 759 kcal and 43 g protein, and at least a fifth of a woman's daily need of manganese (123%), selenium (109%), pyridoxine (105%), niacin (103%), phosphorus (74%) and thiamin (70%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (840 g)
- Difficulty: Medium
- Diets: High protein
- Contains: celery, dairy, gluten, honey, poultry
Ingredients
- 150 g Chicken thighs, boneless, skinless, raw
- 80 g Onions, raw
- 40 g Carrots, raw
- 90 g Potatoes, russet, raw
- 9 g Curry powder
- 10 g Flour, all-purpose
- 10 g Butter, unsalted
- 220 g Chicken broth
- 6 g Ketchup
- 5 g Honey
- 220 g Rice, white, long-grain, cooked
Method
- Cut the chicken, onion, carrot and potato into bite-sized chunks.
- Melt the butter in a pot and cook the onion over medium heat for 5 minutes until softened, then add the chicken and cook until lightly browned.
- Stir in the curry powder and flour and cook for 1 minute until fragrant, coating the chicken and onion.
- Add the chicken broth gradually, stirring to avoid lumps, then add the carrot and potato.
- Cover and simmer for 20-25 minutes until the vegetables and chicken are tender, stirring occasionally.
- Stir in the ketchup and honey, simmer uncovered for a few more minutes to thicken, then serve over the hot rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 759 kcal | 36% |
| Carbohydrates | 109 g | |
| Water | 666 mL | |
| Fiber | 9.6 g | 32% |
| Protein | 42.5 g | 88% |
| Tryptophan | 0.44 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.2 g | |
| Lysine | 3.2 g | |
| Methionine | 1 g | |
| Cystine | 0.54 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.4 g | |
| Valine | 2 g | |
| Histidine | 1.1 g | |
| Fat | 17 g | |
| Monounsaturated | 5.6 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 7.1 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 167 mg | |
| Calcium | 137 mg | 14% |
| Copper | 0.55 mg | 61% |
| Iron | 7.3 mg | 41% |
| Magnesium | 123 mg | 40% |
| Manganese | 2.2 mg | 123% |
| Phosphorus | 516 mg | 74% |
| Potassium | 1,238 mg | 26% |
| Selenium | 59.7 µg | 109% |
| Sodium | 1,057 mg | |
| Zinc | 4.6 mg | 58% |
| Thiamin (vitamin B1) | 0.77 mg | 70% |
| Riboflavin (vitamin B2) | 0.61 mg | 55% |
| Niacin (vitamin B3) | 14.5 mg | 103% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 30% |
| Pyridoxine (vitamin B6) | 1.4 mg | 105% |
| Folate (vitamin B9) | 193 µg | 48% |
| Cobalamin (vitamin B12) | 0.98 µg | 41% |
| Choline | 115 mg | 27% |
| Vitamin A | 415 µg | 59% |
| Vitamin C | 13.7 mg | 18% |
| Vitamin D (D2 + D3) | 1.5 IU | 0% |
| Vitamin E | 3.4 mg | 22% |
| Vitamin K | 21.5 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
1.5 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.