Recipes · Indian · Main Courses
Chicken Korma
One serving has 546 kcal and 38 g protein, and at least a fifth of a woman's daily need of selenium (78%), pyridoxine (75%), phosphorus (68%), niacin (67%), copper (59%) and zinc (51%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (373 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein, Low carb
- Contains: dairy, nut, poultry
Ingredients
- 160 g Chicken thighs, boneless, skinless, raw
- 40 g Yogurt, plain
- 15 g Cashews
- 40 g Onions, raw
- 8 g Garlic, raw
- 8 g Ginger, fresh
- 15 g Ghee
- 1 g Cumin
- 1 g Coriander seeds
- 0.5 g Cardamom
- 0.3 g Cinnamon
- 0.5 g Turmeric
- 20 g Cream, heavy
- 1 g Salt
- 60 g Water
- 3 g Cilantro, fresh
Method
- Soak the cashews in a little hot water for 10 minutes, then blend to a smooth paste.
- Finely slice the onion and heat the ghee in a pan, frying the onion over medium heat for 8-10 minutes until soft and golden.
- Add the garlic and ginger and cook for 1 minute, then stir in the cumin, coriander, cardamom, cinnamon and turmeric and cook 30 seconds until fragrant.
- Add the chicken thighs, cut into chunks, and cook for 5 minutes, turning, until they are no longer pink on the outside.
- Stir in the cashew paste, yogurt and water, and bring to a gentle simmer; simmering too fast can split the yogurt.
- Cover and cook gently for 20-25 minutes, stirring occasionally, until the chicken is cooked through (74°C/165°F) and the sauce has thickened.
- Stir in the cream and salt, warm through for 2 minutes, and finish with cilantro before serving with rice or naan.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 546 kcal | 26% |
| Carbohydrates | 16.8 g | |
| Water | 279 mL | |
| Fiber | 2.5 g | 9% |
| Protein | 37.8 g | 79% |
| Tryptophan | 0.43 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.1 g | |
| Lysine | 3.3 g | |
| Methionine | 1 g | |
| Cystine | 0.45 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.4 g | |
| Valine | 1.9 g | |
| Histidine | 1.1 g | |
| Fat | 37.2 g | |
| Monounsaturated | 12.8 g | |
| Polyunsaturated | 3.7 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 3.1 g | |
| Saturated | 17.7 g | |
| Trans-Fats | 0.28 g | |
| Cholesterol | 217 mg | |
| Calcium | 130 mg | 13% |
| Copper | 0.53 mg | 59% |
| Iron | 3.9 mg | 21% |
| Magnesium | 107 mg | 35% |
| Manganese | 0.83 mg | 46% |
| Phosphorus | 475 mg | 68% |
| Potassium | 755 mg | 16% |
| Selenium | 42.9 µg | 78% |
| Sodium | 576 mg | |
| Zinc | 4 mg | 51% |
| Thiamin (vitamin B1) | 0.27 mg | 25% |
| Riboflavin (vitamin B2) | 0.45 mg | 41% |
| Niacin (vitamin B3) | 9.4 mg | 67% |
| Pantothenic acid (vitamin B5) | 0.52 mg | 10% |
| Pyridoxine (vitamin B6) | 0.97 mg | 75% |
| Folate (vitamin B9) | 24.6 µg | 6% |
| Cobalamin (vitamin B12) | 1.2 µg | 48% |
| Choline | 106 mg | 25% |
| Vitamin A | 241 µg | 34% |
| Vitamin C | 7.5 mg | 10% |
| Vitamin D (D2 + D3) | 15 IU | 3% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 21.6 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
1.3 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.