Recipes · British · Main Courses
Madras Curry
One serving has 403 kcal and 36 g protein, and at least a fifth of a woman's daily need of pyridoxine (84%), niacin (78%), selenium (76%), manganese (62%), vitamin K (58%) and phosphorus (56%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (417 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: gluten, poultry
Ingredients
- 160 g Chicken thighs, boneless, skinless, raw
- 60 g Onions, raw
- 5 g Garlic, raw
- 5 g Ginger, fresh
- 100 g Tomatoes, canned, crushed
- 8 g Curry powder
- 2 g Chili powder
- 1 g Cayenne pepper
- 12 g Vegetable oil
- 60 g Water
- 1 g Salt
- 3 g Cilantro, fresh
Method
- Cut the chicken into bite-sized chunks. Finely chop the onion and crush the garlic and ginger to a paste.
- Heat the oil in a pan and fry the onion over medium heat for 8 minutes until golden. Add the garlic-ginger paste and cook for 1 minute.
- Stir in the curry powder, chili powder and cayenne pepper and cook for 30 seconds until fragrant.
- Add the chicken and cook for 5 minutes, stirring, until sealed on all sides.
- Stir in the crushed tomatoes, water and salt. Bring to a simmer, cover, and cook for 20 minutes, stirring occasionally, until the chicken is cooked through with no pink remaining and the juices run clear, and the sauce has thickened.
- Scatter with the cilantro and serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 403 kcal | 19% |
| Carbohydrates | 21.6 g | |
| Water | 335 mL | |
| Fiber | 8.4 g | 28% |
| Protein | 35.8 g | 75% |
| Tryptophan | 0.39 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.9 g | |
| Lysine | 3.1 g | |
| Methionine | 0.94 g | |
| Cystine | 0.41 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.7 g | |
| Histidine | 1 g | |
| Fat | 20.6 g | |
| Monounsaturated | 6 g | |
| Polyunsaturated | 9 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.8 g | |
| Saturated | 3.9 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 150 mg | |
| Calcium | 123 mg | 12% |
| Copper | 0.46 mg | 51% |
| Iron | 4.8 mg | 27% |
| Magnesium | 92.5 mg | 30% |
| Manganese | 1.1 mg | 62% |
| Phosphorus | 394 mg | 56% |
| Potassium | 977 mg | 21% |
| Selenium | 42 µg | 76% |
| Sodium | 795 mg | |
| Zinc | 3.5 mg | 44% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 10.9 mg | 78% |
| Pantothenic acid (vitamin B5) | 0.51 mg | 10% |
| Pyridoxine (vitamin B6) | 1.1 mg | 84% |
| Folate (vitamin B9) | 39.5 µg | 10% |
| Cobalamin (vitamin B12) | 0.98 µg | 41% |
| Choline | 112 mg | 26% |
| Vitamin A | 82.9 µg | 12% |
| Vitamin C | 17.1 mg | 23% |
| Vitamin D (D2 + D3) | 1.6 IU | 0% |
| Vitamin E | 5.7 mg | 38% |
| Vitamin K | 52.5 µg | 58% |
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
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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