Caribbean · lunch, dinner
Trinidad Curry Chicken
Video by Foodie Nation on YouTube · Open on YouTube
- 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.
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Ingredients 19
Method
Tap a time to watch that step in the video.
- 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
- 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
- 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
- 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
- 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
- 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
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
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Recipe and video by Foodie Nation; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.