Recipes · Malaysian · Main Courses
Nasi Kandar
One serving has 803 kcal and 40 g protein, and at least a fifth of a woman's daily need of manganese (143%), niacin (93%), selenium (92%), pyridoxine (82%), copper (76%) and phosphorus (75%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (580 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: gluten, poultry
Ingredients
- 70 g Rice, white, long-grain
- 150 g Chicken thighs, boneless, skinless, raw
- 80 g Coconut milk, canned
- 50 g Onions, raw
- 6 g Garlic, raw
- 6 g Ginger, fresh
- 10 g Curry powder
- 3 g Chilies, dried red
- 50 g Tomatoes, raw
- 40 g Eggplant, raw
- 12 g Vegetable oil
- 1 g Salt
- 2 g Sugar
- 100 g Water
Method
- Cook the rice in twice its volume of water until tender and fluffy; keep warm.
- Rub the chicken thighs with a little of the curry powder and salt and set aside for 10 minutes.
- Fry the chopped onion, garlic and ginger (or galangal, if you can get it) in the oil until soft, then stir in the remaining curry powder and dried chili and cook 1 minute until fragrant.
- Add the chicken, tomato, eggplant, coconut milk, water, sugar and remaining salt; simmer 20 minutes until the chicken is cooked through (juices run clear, 74 °C/165 °F) and the eggplant is tender.
- Spoon the rice onto a plate and ladle the chicken curry and its thin gravy generously over the top, the way Penang stalls flood the rice with mixed curries.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 803 kcal | 38% |
| Carbohydrates | 79.9 g | |
| Water | 419 mL | |
| Fiber | 10 g | 34% |
| Protein | 39.7 g | 83% |
| Tryptophan | 0.44 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.2 g | |
| Lysine | 3.2 g | |
| Methionine | 1 g | |
| Cystine | 0.52 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.4 g | |
| Valine | 2 g | |
| Histidine | 1.1 g | |
| Fat | 37.6 g | |
| Monounsaturated | 6.8 g | |
| Polyunsaturated | 9.1 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.9 g | |
| Saturated | 19 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 141 mg | |
| Calcium | 134 mg | 13% |
| Copper | 0.68 mg | 76% |
| Iron | 9.4 mg | 52% |
| Magnesium | 138 mg | 45% |
| Manganese | 2.6 mg | 143% |
| Phosphorus | 524 mg | 75% |
| Potassium | 1,125 mg | 24% |
| Selenium | 50.3 µg | 92% |
| Sodium | 563 mg | |
| Zinc | 4.4 mg | 55% |
| Thiamin (vitamin B1) | 0.64 mg | 58% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 13.1 mg | 93% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 25% |
| Pyridoxine (vitamin B6) | 1.1 mg | 82% |
| Folate (vitamin B9) | 213 µg | 53% |
| Cobalamin (vitamin B12) | 0.92 µg | 38% |
| Choline | 113 mg | 26% |
| Vitamin A | 71.7 µg | 10% |
| Vitamin C | 15.4 mg | 21% |
| Vitamin D (D2 + D3) | 1.5 IU | 0% |
| Vitamin E | 4.4 mg | 29% |
| Vitamin K | 45.4 µg | 50% |
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
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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