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Healthy Chicken Curry

Preparation: 10 mins

Cooking: 35 mins

Serves 4, costs under £4.00

Ingredients

  • 2 Tablespoons Vegetable Oil (20g)
  • 2 Onions (300g) (Medium Sized)
  • 2 Garlic Cloves (6g)
  • ½ Teaspoons Ground Ginger (2g)
  • 2 Teaspoons Garam Masala (6g) (Or Any Other Medium Curry Powder)
  • 1 Teaspoons Chilli Flakes (3g)
  • 1 Red Pepper (160g)
  • 1 Chicken Fillet (150g) (Large Sized)
  • 1 Can Chopped Tomatoes (400g)
  • 1 Can Green Lentils (400g)
  • Water (250ml)
  • 1 Mugs Rice (260g)
  • 1 Small bunch Fresh Coriander (10g) (Optional)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Peel and finely chop the onion, peel and crush the garlic, and de-seed and chop the red pepper.

  2. Cut the chicken into small pieces.

  3. Heat the oil in a large saucepan. Fry the onions until they're soft.

  4. Add the garlic, ginger, spices and red pepper. Cook slowly for 5 minutes.

  5. Drain and rinse the green lentils and add to the saucepan with the chicken, chopped tomatoes and cold water.

  6. Cook on a low heat for about 30 minutes until the chicken is tender.

  7. Cook the rice as per the instructions on the packet.

  8. If you want coriander, chop it up and add it to the curry. Finally serve this dish with rice.

Nutritional Information


Per 100g
Per 450g serving (% ref. intake)

Energy Kcals
107.00
480.00 (24.00%)
Energy Kj
451.00
2028.00 (24.00%)
Protein
5.10g
22.80g
Total Fat
1.70g
7.50g (11.00%)
Saturated Fat
0.20g
0.80g (4.00%)
Carbohydrates
17.20g
77.20g
Total Sugars
2.10g
9.20g (10.00%)
NSP Fibre
1.00g
4.50g
Sodium
20.00g
89.00g
Salt
0.01g
0.20g (4.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.