Indian · dinner
Fiji Indian Chicken and Potato Curry
Video by Anita's Guide to Simple and Easy Cooking 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 brothy chicken and potato curry spiced with toasted fennel, cumin and mustard seeds, using only 2 tbsp oil for six: about 45 g protein a serve, rich in selenium and vitamin B6, with no added sugar.
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Ingredients 16
Method
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- Heat the oil in a large pan over medium heat. Add the onion, curry leaves, cumin and mustard seeds, cover and cook about 2 minutes until the onion is translucent. 1:06
- Meanwhile dry-roast the fennel seeds in a small pan over very low heat until they darken and smell fragrant; cool for 5 minutes and grind to a fine powder. 1:29
- Add the chicken, the salt and the chilli, mix well, cover and cook for 15–20 minutes, stirring once or twice. 1:52
- Add the curry powder and turmeric, mix well and cook uncovered for 5 minutes. 2:38
- Pour in the hot water (about a cup per person), bring to the boil, cover and simmer on low for 5 minutes. 3:00
- Add the potatoes, garlic, ginger and fennel powder, check the salt, bring back to the boil, then cover and simmer on low for 15–25 minutes until the potatoes are very tender. Garnish with coriander. 3:30
Tip. Serve with rice, roti or puri. The cook adds about a cup of water per person; use less for a thicker gravy. Keeps 3 days in the fridge.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 16%
- Protein 36%
- Fat 48%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High71%
39 µg a serve, mostly from chicken (94%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High57%
1 mg a serve, mostly from chicken (62%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-3 High38%
0.6 g a serve, mostly from oil (68%). 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.
Zinc High32%
3.5 mg a serve, mostly from chicken (82%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron High23%
4.1 mg a serve, mostly from chicken (48%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium High20%
930 mg a serve, mostly from potatoes (49%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin B12 Source19%
0.5 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.
Magnesium Source18%
76 mg a serve, mostly from chicken (46%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin C Source16%
14 mg a serve, mostly from potatoes (58%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E Source14%
2 mg a serve, mostly from oil (39%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K Source12%
15 µg a serve, mostly from chicken (25%). 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.
Folate Source11%
44 µg a serve, mostly from potatoes (54%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
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Vitamin A8%
76 µg a serve, mostly from chicken (94%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium6%
78 mg a serve, mostly from chicken (29%). 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%
0.2 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 Anita's Guide to Simple and Easy Cooking; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.