Caribbean · lunch, dinner

Trinidad Curry Chicken

Video by Foodie Nation on YouTube · Open on YouTube

165 minServes 8277 kcal a serve
  • Low carb (1.6 g net carbs) but not keto: 58% of the energy is from fat, and keto meals get about 60% or more
  • 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.

A spice-rich curry with no cream or coconut: about 25 g of protein for under 300 kcal a serve, built on turmeric, cumin, curry powder and fresh herbs. Rich in selenium and vitamin B6.

Printable PDFA4

The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.

Ingredients 19

Method

Tap a time to watch that step in the video.

  1. Season the chicken pieces with the salt, pepper, ½ tsp curry powder, ¼ tsp ground geera, green seasoning and chives, rubbing it in well. Marinate at least 2 hours, or overnight. 1:08
  2. Heat the oil in a heavy pot over high heat. Toast the geera seeds for 10 seconds, then add the onion, garlic and pimento peppers and sauté 2 minutes until fragrant. 4:11
  3. Add the curry powder, ground geera, garam masala and turmeric and stir in the hot oil for about 2 minutes to cook the spices. 6:37
  4. Pour in 1 cup of the water and cook about 2 minutes, stirring, until it reduces by half to a thick curry paste. 8:56
  5. Add the chicken and turn to coat. Cover and cook 6–8 minutes so the chicken releases its juices, then add the remaining ¾ cup water, bring to the boil, cover and simmer 20 minutes, stirring once or twice. 10:09
  6. Uncover and simmer 4–6 minutes more to thicken the sauce, then stir in the chadon beni and season with salt and pepper. 12:17

Tip. Serve with rice, roti, or boiled provisions as the cook suggests. Coriander leaves can stand in for chadon beni. Time includes 2 hours of marinating.

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

One serve gives you 1 of 8

Energy277 kcal1,160 kJ
Protein25 g51% of a day
Fibre1.9 g7% of a day
Carbohydrate3.5 g1.6 g net · 0.4 g sugars1% of a day
Fat18 g3.9 g saturated23% of a day
Sodium610 mg27% of a day

Where the energy comes from one serve

  • Net carbs 2%
  • Protein 37%
  • Fat 61%

Very low carb: under 10% of the energy is from carbs.

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

Selenium High40%

22 µg a serve, mostly from chicken (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Omega-3 High35%

0.6 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 High24%

0.4 mg a serve, mostly from chicken (87%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin K High20%

24 µg a serve, mostly from fresh green seasoning (49%). 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 Source18%

1.9 mg a serve, mostly from chicken (87%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Iron Source16%

2.8 mg a serve, mostly from chicken (41%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin E Source13%

2 mg a serve, mostly from vegetable oil (44%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin B12 Source11%

0.3 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.

Show the other 7
Magnesium8%

35 mg a serve, mostly from chicken (59%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin A7%

59 µg a serve, mostly from chicken (71%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Potassium6%

300 mg a serve, mostly from chicken (66%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin C4%

3.6 mg a serve, mostly from pimento peppers or jalapeños (41%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Calcium3%

45 mg a serve, mostly from chicken (30%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Folate3%

13 µg a serve, mostly from chicken (34%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

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

You might also like

Browse all 953 recipes

Recipe and video by Foodie Nation; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.