Chicken Curry Recipe: Based on NeemTime research
Ingredients:
For the Chicken Curry:
400g (about 2 medium) chicken breasts, skinless and boneless – 704 calories
2 tablespoons vegetable oil – 240 calories
1 large onion, finely chopped – 60 calories
3 garlic cloves, minced – 15 calories
1-inch piece fresh ginger, minced – 5 calories
2 medium tomatoes, chopped – 40 calories
1/2 cup full-fat plain yogurt (optional) – 75 calories
1 cup water – negligible calories
Spices:
1 teaspoon cumin seeds – 8 calories
1 teaspoon ground coriander – 5 calories
1 teaspoon turmeric powder – 8 calories
1 teaspoon ground cumin – 8 calories
1 teaspoon garam masala – 8 calories
1/2 teaspoon chili powder (adjust to taste) – negligible calories
1/2 teaspoon salt – negligible calories
1/4 teaspoon black pepper – negligible calories
1/2 teaspoon paprika (for color, optional) – negligible calories
Fresh cilantro for garnish (optional) – negligible calories
Total Calories: 1,176 calories
Instructions:
1. Prepare Chicken
Chop Chicken: Cut 400g of chicken breasts into bite-sized pieces. (Approx. 704 calories)
2. Prepare Aromatics and Vegetables
Chop Onion: Finely chop 1 large onion. (Approx. 60 calories)
Mince Garlic and Ginger: Mince 3 garlic cloves and a 1-inch piece of ginger. (Approx. 20 calories combined)
Chop Tomatoes: Chop 2 medium tomatoes into small pieces. (Approx. 40 calories)
3. Heat Oil
Heat Oil: Heat 2 tablespoons of vegetable oil in a large skillet or pan over medium heat. (Approx. 240 calories)
4. Cook Aromatics
Add Cumin Seeds: Once the oil is hot, add 1 teaspoon of cumin seeds. Fry them until they sizzle and release their aroma (about 30 seconds). (Approx. 8 calories)
Cook Onion: Add the chopped onion to the pan. Sauté for 5-6 minutes until the onion turns golden brown. (Approx. 60 calories from onion and oil combined)
Add Garlic and Ginger: Add the minced garlic and ginger, and sauté for another 1-2 minutes until fragrant. (Approx. 20 calories from garlic, ginger, and oil)
5. Add Spices
Add Spices: Lower the heat slightly and add 1 teaspoon ground coriander, 1 teaspoon ground cumin, 1 teaspoon turmeric powder, 1/2 teaspoon chili powder, and 1/2 teaspoon paprika (optional). Cook for about 1 minute to toast the spices and release their flavor. (Approx. 29 calories from all spices combined)
6. Add Tomatoes
Add Tomatoes: Add the chopped tomatoes to the pan. Stir and cook for about 5 minutes until the tomatoes break down and become soft. (Approx. 40 calories from tomatoes and oil combined)
7. Add Chicken
Add Chicken: Add the chopped chicken pieces to the pan. Stir well to coat the chicken in the spices and tomato mixture. Cook for 5-7 minutes until the chicken starts to brown. (Approx. 704 calories)
8. Add Water and Simmer
Add Water: Pour in 1 cup of water and bring the mixture to a boil. Lower the heat and simmer the curry for about 15-20 minutes, stirring occasionally, until the chicken is cooked through and the sauce thickens. (Negligible calories)
Optional: For a creamier curry, stir in 1/2 cup plain yogurt at this stage. (Approx. 75 calories)
9. Add Garam Masala and Adjust Seasoning
Add Garam Masala: Stir in 1 teaspoon garam masala. Taste the curry and adjust the seasoning with 1/2 teaspoon salt and 1/4 teaspoon black pepper, or to taste. (Approx. 8 calories from garam masala)
10. Garnish and Serve
Garnish: Sprinkle fresh cilantro over the curry for garnish (optional). Serve hot with rice or flatbread.
Total Estimated Calories per Serving:
Without Yogurt: About 294 calories per serving
With Yogurt: About 313 calories per serving
This flavorful chicken curry is easy to prepare at home and is balanced with spices, aromatics, and tender chicken. You can adjust the heat level and the thickness of the curry by modifying the chili powder and water quantity.