Burmese · lunch, dinner
Burmese Chopped Chicken Curry (Kyet Thar Sin Kaw)
ကြက်သားစဉ်းကော အစပ်
Video by Cook for K1 on YouTube, in Burmese · 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.
Chopped chicken thigh cooked in a garlic, onion and lemongrass paste: about 28 g protein and 13 g net carbs a serve, with no added sugar.
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Ingredients 12
Method
The cook speaks Burmese; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Peel the garlic and onions and chop the lemongrass, then blend or pound them together to a coarse paste. 0:14
- Wash the coriander, cut off the roots for frying and chop the leaves for the end. Slice the chillies. 0:50
- Cut the boneless chicken into small pieces and chop it roughly with a knife (not to a fine mince). Mix with the MSG or chicken powder, salt and ¼ tsp turmeric and marinate 30 minutes. 1:08
- Heat the oil in a wok and fry the garlic, onion and lemongrass paste, stirring, until golden and fragrant. 1:54
- Add the other ¼ tsp turmeric and the chilli powder and fry until the raw smell is gone, then add the coriander roots and chillies. 2:20
- Add the chicken and stir over low heat until its juices have dried up and the meat firms. 2:44
- Pour in hot water just to cover the chicken, put the lid on and cook over medium heat for about 10 minutes, until cooked through. 3:10
- Uncover, turn up the heat and cook until the water is gone and the oil separates and rises, scattering over the coriander leaves near the end. 3:28
Tip. Serves 3 (our estimate from 2 chicken legs). It is a 'sipyan' curry, where the oil rises to the top; spooning some off before serving cuts the fat a lot. Eat with rice or steamed greens.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 10%
- Protein 21%
- Fat 69%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High145%
2.3 g a serve, mostly from sunflower oil (94%). 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.
Selenium High50%
28 µg a serve, mostly from deboned chicken legs (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 deboned chicken legs (45%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E High37%
5.6 mg a serve, mostly from sunflower oil (75%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K High32%
39 µg a serve, mostly from sunflower oil (44%). 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 High26%
2.8 mg a serve, mostly from deboned chicken legs (78%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C High22%
20 mg a serve, mostly from fresh chillies (39%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Iron Source16%
2.9 mg a serve, mostly from deboned chicken legs (42%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin A Source14%
129 µg a serve, mostly from chilli powder (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 B12 Source14%
0.3 µg a serve, mostly from deboned chicken legs (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 Source12%
550 mg a serve, mostly from deboned chicken legs (44%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source11%
44 mg a serve, mostly from deboned chicken legs (52%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Show the other 3
Folate7%
30 µg a serve, mostly from red onions (39%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium6%
77 mg a serve, mostly from garlic (47%). 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 deboned chicken legs (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 Cook for K1; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.