CAL P/SERVE
442
kJ P/SERVE
1850
FAT P/SERVE
9.8g
SODIUM P/SERVE
128g
If you like healthy recipes that are tasty and look amazing, you'll be very happy with this recipe.
Ingredients
- 2 chicken breasts, no skin, diced
- 1 tablespoon olive oil
- 1 can diced tomatoes
- 1 large onion, chopped
- 3 large cloves garlic
- 2 tablespoons curry powder
- 3 cups chicken stock
- 1 can (440g / 14oz) apricot nectar
- 2 carrots cut into large chunks
- ¼ cup chopped parsley
- 1 zucchini (aka courgettes) cut into large chunks
- 1 tablespoon cornflour (aka cornstarch) mixed with a little cold water
- 2 cups cooked rice
Method
- Cook rice as per instructions.
- In a large pot or slow cooker heat oil and cook onions on med heat for 10 mins, don’t burn.
- Add carrots, stirring. 4 minutes later add garlic and cook a further 30 seconds.
- Add curry powder and cook for 1 minute, until fragrant.
- Now add tomatoes, apricot nectar, stock and carrots. Simmer for 20 mins and then add the zucchini.
- Taste test to make sure your curry flavour suits. If not enough, add a little more, if too much add more stock and simmer.
- Once you are happy with the curry level add the chicken and parsley and simmer for 20 mins.
- Now mix in the cornflour and water mix, this will thicken the curry. Let it cook through for 2 mins.
- Serve on top of cooked rice.
Nutrition Table
Servings: 4
Serving size:659g
Average Serve | Average 100g | |
---|---|---|
Energy | 1850 kJ | 281 kJ |
442 Cal | 67 Cal | |
Protein | 38.9 g | 5.9 g |
Fat, total | 9.8 g | 1.5 g |
- Saturated | 2.1 g | 0.3 g |
Carbohydrate | 44.4 g | 6.7 g |
- Sugars | 22.6 g | 3.4 g |
Sodium | 128 mg | 19 mg |