South African · dinner
Durban Chicken Curry with Potatoes
Video by Priyanka Govender on YouTube · Open on YouTube
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A spicy Durban-style chicken and potato curry with fresh tomato and whole spices: about 39 g protein a serve and rich in selenium, vitamin B6 and zinc.
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Ingredients 23
Method
Tap a time to watch that step in the video.
- Heat the oil in a pot and cook the onion, curry leaves and green chillies over medium heat until the onion is soft and starting to brown. 0:09
- Add the whole spices (cumin and fennel seeds, cinnamon, cloves, cardamom, star anise, bay leaf) and cook a few minutes, then stir in the ginger-garlic paste and crushed garlic. 0:17
- Add the masala, turmeric, dhania-jeera and garam masala and braise 1–2 minutes so they don't taste raw. Add the grated tomato, a dash of water and the salt; cover and cook until the oil rises to the surface. 0:35
- Add the chicken, coat it in the gravy, cover and cook about 5 minutes. Add the potatoes (poke a few holes in them), pushing them into the gravy, cover and cook 5–10 minutes. 1:29
- Pour in the hot water and simmer 20–25 minutes, stirring every 5 minutes, until the potatoes are soft and the gravy has thickened. Garnish with coriander. 2:38
Tip. The cook doesn't give servings; 1 kg chicken with 2 potatoes serves about 4 (our estimate). Serve with basmati rice or roti and a carrot salad. Masala blends vary in heat, so start with less if unsure.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 14%
- Protein 32%
- Fat 54%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High86%
1.4 g a serve, mostly from vegetable oil (89%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium High61%
34 µg a serve, mostly from chicken (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High53%
0.9 mg a serve, mostly from chicken (53%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High39%
4.3 mg a serve, mostly from chicken (82%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E High35%
5.3 mg a serve, mostly from vegetable oil (45%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B12 High34%
0.8 µg a serve, mostly from chicken (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Iron High27%
4.9 mg a serve, mostly from chicken (35%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin K High27%
32 µg a serve, mostly from vegetable oil (30%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin A High25%
225 µg a serve, mostly from kashmiri mixed masala (77%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Potassium High22%
1020 mg a serve, mostly from chicken (34%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source19%
79 mg a serve, mostly from chicken (43%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin C Source19%
17 mg a serve, mostly from tomato (36%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate Source11%
43 µg a serve, mostly from potatoes (39%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 2
Calcium6%
75 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D1%
0.1 µg a serve, mostly from chicken (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Priyanka Govender; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.