Malaysian · dinner

Kapitan Chicken (Malaysian Nyonya Chicken Curry)

Video by Marion Grasby on YouTube · Open on YouTube

85 minServes 4673 kcal a serve
  • Keto (9.6 g net carbs a serve)
  • Gluten-free ingredients
  • Dairy-free

Contains: Crustacea, Peanut, Tree nuts. Check labels on stock, sauces and spice mixes.

Chicken thigh braised in a fresh chilli, galangal and lemongrass paste with coconut milk: about 42 g protein a serve and only a teaspoon of sugar in the whole pot.

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Ingredients 18

Method

Tap a time to watch that step in the video.

  1. Soak the dried chillies in hot water until soft, then squeeze them out, keeping the soaking water. Roughly chop them. 0:33
  2. Blend the chillies, shallots, galangal, ginger, garlic, chopped lemongrass, candlenuts, shrimp paste and a large pinch of salt to a smooth paste, adding chilli water a spoonful at a time. Stir in the turmeric. 1:09
  3. Heat the peanut oil in a large saucepan, add the paste and fry over low heat, stirring often, about 10 minutes until the oil separates and rises. 5:41
  4. Turn the heat up, add the chicken and stir often for about 10 minutes until sealed and coated in the paste. 6:26
  5. Add the coconut milk, ½ cup water, scrunched lime leaves, bruised lemongrass and a pinch of salt. Simmer gently for 30–35 minutes until the sauce is thick and the chicken very tender. 6:39
  6. Season with the lime juice, sugar and more salt to taste, and serve. 7:47

Tip. Serve with steamed rice or roti. The video uses chicken marylands cut into pieces; the written recipe uses thigh fillets. Fewer chillies make it milder. 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 4

Energy673 kcal2,820 kJ
Protein42 g84% of a day
Fibre1.7 g6% of a day
Carbohydrate11 g9.6 g net · 2.7 g sugars4% of a day
Fat52 g21 g saturated67% of a day
Sodium640 mg28% of a day

Where the energy comes from one serve

  • Net carbs 6%
  • Protein 25%
  • Fat 69%

Fits keto: 9.6 g net carbs a serve, with 69% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Selenium High74%

41 µg a serve, mostly from chicken thigh fillets (88%). 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 thigh fillets (72%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Zinc High42%

4.6 mg a serve, mostly from chicken thigh fillets (84%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B12 High38%

0.9 µg a serve, mostly from chicken thigh fillets (99%). 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 High31%

5.6 mg a serve, mostly from coconut milk (40%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin E High23%

3.4 mg a serve, mostly from peanut oil (83%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Magnesium High20%

84 mg a serve, mostly from chicken thigh fillets (45%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Potassium Source16%

750 mg a serve, mostly from chicken thigh fillets (52%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

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Folate8%

32 µg a serve, mostly from chicken thigh fillets (32%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Omega-38%

0.1 g a serve, mostly from chicken thigh fillets (87%). 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 A6%

51 µg a serve, mostly from chicken thigh fillets (59%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin K6%

6.9 µg a serve, mostly from chicken thigh fillets (94%). 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 C5%

4.4 mg a serve, mostly from red shallots (28%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Calcium4%

50 mg a serve, mostly from chicken thigh fillets (33%). 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 thigh fillets (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 Marion Grasby; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.