Caribbean · dinner
Guyanese Chicken Curry
Video by Chef Devan Rajkumar 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.
Skinless chicken cooked in a well-fried curry, garam masala and cumin base: about 31 g protein and 6 g fibre a serve, with a modest amount of oil and no added sugar.
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Ingredients 24
Method
Tap a time to watch that step in the video.
- Toss the chicken with the marinade ingredients: oil, garlic, thyme, wiri wiri pepper, salt, black pepper, curry powder and garam masala. Cover and refrigerate for at least 1 hour, ideally overnight. 0:12
- Heat the 2 tbsp oil in a karahi or large pot over medium heat and soften the onion with a pinch of the salt. Add the garlic and cook for a minute. 2:04
- Stir in the curry powder, garam masala, geera, turmeric, scallions and wiri wiri peppers. Cook on low-medium heat for 10–15 minutes, adding a splash of hot water and scraping the bottom whenever it gets dry, so nothing burns. 2:39
- Add the chicken and toss well. Cover and cook for 20–30 minutes, stirring now and then; uncover once the juices run out and cook them down, scraping up the browned bits. 4:18
- Add the potato and 1½ cups water, cover and simmer for about 30 minutes until the potato is tender and the gravy has thickened. Adjust the salt and scatter over the scallions. 6:03
Tip. Serves 6 (our estimate). Chef Dev serves it on boiled chow mein noodles with a quick salted cabbage, carrot and parsley slaw. For bunjal (dry) curry, add just a splash of water and cook it right down.
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 17%
- Protein 40%
- Fat 43%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High50%
27 µg a serve, mostly from chicken (47%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High43%
0.7 mg a serve, mostly from chicken breast (37%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-3 High41%
0.7 g a serve, mostly from grapeseed or vegetable oil (62%). 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.
Vitamin K High36%
43 µg a serve, mostly from scallions (36%). 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.
Zinc High23%
2.6 mg a serve, mostly from chicken (55%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E High23%
3.4 mg a serve. An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron High22%
3.9 mg a serve. Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B12 High20%
0.5 µg a serve, mostly from chicken (68%). 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 Source16%
68 mg a serve. Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium Source15%
690 mg a serve, mostly from potato (32%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C Source12%
11 mg a serve, mostly from potato (37%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate Source11%
45 µg a serve, mostly from potato (26%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 3
Calcium7%
90 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 A3%
24 µg a serve, mostly from chicken (45%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0.1 µg a serve, mostly from chicken (55%). 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 Chef Devan Rajkumar; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.