Nepali · lunch, dinner

Kukhura ko Masu (Nepali Chicken Curry)

Kukhura ko Masu

Kukhura ko Masu (Nepali Chicken Curry) — from Rita's Kitchen's cooking video Watch how it’s made · 5:57

Video by Rita's Kitchen on YouTube, in Nepali · Open on YouTube

45 minServes 4442 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.

Chicken braised in onion, tomato and fresh spices with only 2 tbsp oil: about 38 g protein and 12 g net carbs a serve, with over half a day's selenium.

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Ingredients 18

Method

The cook speaks Nepali; every step is written here in English. Tap a time to watch that step in the video. The video’s English subtitles come on by themselves.

  1. Smash the garlic and ginger to a paste in a mortar and chop the onions very finely. 1:40
  2. Heat the oil in a pan and fry the cardamom, cloves, peppercorns and bay leaves for 1–2 minutes. 2:08
  3. Add the onions and the chopped green chillies and fry for 5–7 minutes until soft and light brown. 2:28
  4. Add the chicken and fry for 5–7 minutes until it changes colour, then cover and cook 3–4 minutes more. 2:50
  5. Add the garlic-ginger paste and fry 2–3 minutes, then add the coriander, cumin, chilli powders, garam masala and turmeric and fry for 1–2 minutes without letting them burn. 3:25
  6. Add the tomatoes and the salt, cover and cook until the tomatoes break down into the gravy. 4:01
  7. For more gravy, pour in 250 ml water and bring to one boil. Turn off the heat and scatter over the coriander. 4:40

Tip. Serves 4 (our estimate for a 1 kg chicken). The cook uses 3 tsp salt; start with less. Eaten in Nepal with beaten rice (chiura), puffed rice or steamed rice; cauliflower rice keeps it lower in carbs.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy442 kcal1,850 kJ
Protein38 g75% of a day
Fibre4.5 g16% of a day
Carbohydrate17 g12 g net · 6.7 g sugars6% of a day
Fat25 g5.4 g saturated32% of a day
Sodium1,860 mg81% of a day

Where the energy comes from one serve

  • Net carbs 11%
  • Protein 36%
  • Fat 53%

Low carb: under 26% of the energy is from carbs.

One serve has about 81% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.

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

Selenium High59%

32 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.

Omega-3 High47%

0.8 g a serve, mostly from vegetable oil (81%). 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 B6 High46%

0.8 mg a serve, mostly from chicken (65%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Zinc High28%

3 mg a serve, mostly from chicken (80%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin C High24%

22 mg a serve, mostly from tomatoes (39%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin K High21%

25 µg a serve, mostly from fresh coriander (37%). 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.

Iron Source19%

3.4 mg a serve, mostly from chicken (49%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin E Source17%

2.6 mg a serve, mostly from vegetable oil (46%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin B12 Source16%

0.4 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.

Potassium Source15%

710 mg a serve, mostly from chicken (40%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium Source15%

62 mg a serve, mostly from chicken (47%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin A Source14%

124 µg a serve, mostly from chicken (48%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Folate Source10%

41 µg a serve, mostly from onions (52%). 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%

88 mg a serve, mostly from onions (30%). 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 Rita's Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.