Mild chicken and spinach curry
Serves:
6
Time to make:
50 mins
Total cost:
$17.58 / $2.93 per serve
(at time of publication)
(at time of publication)
Health information:
Dairy-free
Diabetes-friendly
High iron
Low sodium
Gluten-free
High protein
Instructions
Instructions and steps:
Step 1 Spray a large saucepan with oil and place over medium heat. Add onion and cook for 4–6 minutes, until soft. Add curry powder, spices and curry leaves; cook for another 3–5 minutes.
Step 2 Add lentils and 2 cups water to pan. Bring to the boil, cover and simmer gently for 10 minutes.
Step 3 Add chicken to pan, cover and simmer for 15 minutes, until chicken is cooked through. Stir through spinach in the last 5 minutes of cooking. Just before serving, stir through coriander. Serve with rice and green beans.
Recipe adapted from Bridging Foods by Sally Scott and Nicole Sjardin, published by Fremantle Press.
HFG Tip
Be sure to check your curry powder to make sure it is gluten-free. You can find gluten-free varieties in your supermarket.
About this Recipe
First Published:
June 2011
Rating:
No votes yet
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Full ingredient list:
- cooking oil spray
- 1 brown onion, chopped
- 2 tablespoons gluten-free mild curry powder
- 2 teaspoons ground coriander
- 1 teaspoon cumin seeds
- 1 sprig curry leaves
- 1/2 cup red lentils
- 8 skinless chicken thigh fillets, chopped into small pieces
- 400g fresh spinach, blanched, drained (or 225g frozen spinach, thawed, drained)
- 1 tablespoon chopped coriander
- 3 cups cooked rice
- 3 cups steamed green beans
Nutritional information (per serve)
Energy:
2086kJ
Calories:
499cal
Protein:
48.8g
Fat:
18.1g
- saturated:
5.1g
Carbohydrates:
32.6g
- sugars:
2.2g
Dietary Fibre:
5.2g
Sodium:
403mg
Calcium:
98mg
Iron:
6.3mg
Nutrition information is given per serve
*NS: not specified
