Caribbean · dinner

Guyanese Chicken Curry

Video by Chef Devan Rajkumar on YouTube · Open on YouTube

80 min · plus 1 hour to overnight marinatingServes 6330 kcal a serve
  • 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.

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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

Energy330 kcal1,380 kJ
Protein31 g62% of a day
Fibre6.3 g22% of a day
Carbohydrate19 g13 g net · 2.6 g sugars7% of a day
Fat15 g2.7 g saturated19% of a day
Sodium610 mg27% of a day

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.

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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.