Malaysian · dinner
Singapore Curry Chicken with Potatoes
Video by Spice N' Pans on YouTube · Open on YouTube
- Gluten-free ingredients
- Dairy-free
Contains: Tree nuts. Check labels on stock, sauces and spice mixes.
A fresh spice paste of shallots, lemongrass, galangal, ginger and turmeric does the work here, with only ½ tsp sugar in the whole pot; about 21 g protein and 5 g fibre a serve.
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Ingredients 22
Method
Tap a time to watch that step in the video.
- Blend the onions, lemongrass, red chillies, ginger, turmeric, galangal, shallots, garlic, candlenuts, soaked dried chillies and 2 tbsp oil into a fine paste. 0:21
- Heat a pot with a little oil and fry the paste over medium-low heat, stirring often, for about 15–20 minutes until it darkens and the oil separates. 2:11
- Stir in the ground cumin and coriander, meat curry powder, curry leaves and 2 tsp salt. 3:58
- Add the chicken and stir over medium heat for about 3 minutes to coat. Add the potatoes and 1 litre of water and simmer for 20–30 minutes until the potatoes are soft. 4:46
- Season with the sugar and the remaining salt to taste, then slowly stir in the coconut milk. Bring to a gentle simmer for about 5 minutes and turn off the heat. 6:14
- Cover and leave the curry to rest for at least 30 minutes before serving so the flavours develop. 7:25
Tip. Salty as made (5 tsp salt): about 1,500 mg sodium a serve; 3 tsp brings it to about 950 mg. For a lighter curry use 100–200 ml less coconut milk, as the cook suggests. Best an hour after cooking, with rice or bread.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 8
Where the energy comes from one serve
- Net carbs 23%
- Protein 17%
- Fat 60%
Low carb: under 26% of the energy is from carbs.
Lower-carb idea. About 55% of the 28 g of net carbs come from the potatoes. To cut carbs, try cauliflower, celeriac or turnip instead.
One serve has about 66% 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 B6 High44%
0.7 mg a serve, mostly from potatoes (33%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Selenium High37%
20 µg a serve, mostly from chicken (67%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Iron High35%
6.4 mg a serve, mostly from coconut milk (43%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Omega-3 High34%
0.6 g a serve, mostly from canola or vegetable oil (56%). 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.
Magnesium High23%
96 mg a serve, mostly from coconut milk (32%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium High22%
1030 mg a serve, mostly from potatoes (42%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Zinc High22%
2.4 mg a serve, mostly from chicken (45%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C High21%
19 mg a serve, mostly from potatoes (42%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate Source15%
61 µg a serve, mostly from potatoes (37%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin E Source12%
1.9 mg a serve, mostly from canola or vegetable oil (32%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
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Vitamin K8%
10 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.
Calcium7%
89 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 B127%
0.2 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.
Vitamin A5%
47 µg a serve, mostly from chicken (58%). 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 (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 Spice N' Pans; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.