West African · dinner
Nigerian Chicken Curry Sauce with Peppers and Carrots
Video by Tspices Kitchen on YouTube · Open on YouTube
- Gluten-free with a swap: Use a gluten-free stock powder
- Dairy-free
- Nut-free
Contains: Gluten. Check labels on stock, sauces and spice mixes.
Chicken breast with three colours of pepper and carrots in a thin, cornflour-thickened curry gravy: about 32 g protein, 6 g fibre, over a day's vitamin C and half a day's vitamin A a serve.
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Ingredients 23
Method
Tap a time to watch that step in the video.
- Toss the chicken with the seasoning powder, curry powder, thyme, ground ginger, garlic and onion powder, black and red pepper and salt. Marinate for about an hour (or overnight in the fridge). 1:03
- Heat the cooking spoon of oil in a pot, add some of the onion and the chicken and stir-fry until the chicken is white all over and just starting to brown. 5:02
- Pour in about 1½ cups water, stir and bring to a boil. 7:38
- In a separate pan heat a little oil and fry the rest of the onion with the extra curry powder and thyme, then add the peppers and carrots with ½ tsp seasoning powder and stir-fry 3–5 minutes so they stay crisp. 7:54
- Tip the vegetables into the chicken pot, season with salt to taste, cover and simmer 7–8 minutes. 9:31
- Whisk the corn flour into 1 cup water until smooth, stir it into the pot and simmer briefly until the sauce thickens to your liking. 6:07
Tip. Serves 4 (our estimate); serve with rice, as the cook does. Salty as made: about 1,550 mg sodium a serve from the salt and seasoning powder; skip the finishing 1 tsp salt to bring it under 1,000 mg. Any chicken cut works.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 20%
- Protein 40%
- Fat 40%
Low carb: under 26% of the energy is from carbs.
One serve has about 68% 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
Vitamin C High148%
133 mg a serve, mostly from yellow bell pepper (36%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Omega-3 High64%
1 g a serve, mostly from canola or vegetable oil (60%). 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 High61%
1 mg a serve, mostly from chicken breast (54%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin A High57%
509 µg a serve, mostly from carrots (72%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Selenium High50%
27 µg a serve, mostly from chicken breast (95%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin E High30%
4.5 mg a serve, mostly from canola or vegetable oil (26%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K High22%
27 µg a serve. 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.
Folate Source17%
67 µg a serve, mostly from yellow bell pepper (26%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium Source16%
760 mg a serve, mostly from chicken breast (32%). 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 breast (44%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc Source15%
1.6 mg a serve, mostly from chicken breast (58%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron Source14%
2.6 mg a serve, mostly from chicken breast (37%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B12 Source13%
0.3 µg a serve, mostly from chicken breast (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.
Show the other 2
Calcium6%
78 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 D0%
0.1 µg a serve, mostly from chicken breast (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 Tspices Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.