Chicken and Apricot Curry
A quick and rich curry
British-Asian Main. ਪ੍ਰਕਾਸ਼ਿਤ ਨਾਲ ਜੌਨ ਸਕਾਈਫ. Updated .
1.1kcal/g
19g / serving
4.6g / serving
32g / serving
1.3g / serving
12g / serving
Suitable for:FreezerHalalLong-lifePartyPregnancyQuick
I threw this together in a race against time and as it turned out really well I made a note of what it was. Note that whilst the recipe nutrition shows that the recipe is high in sugar almost all of this comes from the dried apricots. Apricots are a good source of Vitamin A and potassium. They also contain a lot of fibre. They do not have added 'free sugar' and as such have a low glycemic index. In short - this is the kind of sugary food that you are absolutely ok to eat. The health benefits of the other properties easily outweigh the apparent sugar numbers.
Preparation
- Finely dice the onion and sauté gently in 1-2tbsp olive oil for approx 10 mins.
- After 5 mins add around 100ml of water
- After 10 mins transfer the onions to a microwave safe bowl and microwave on full power for 5 minutes
- Deseed the peppers and cut into pieces around 2cm x 2cm.
- Cut the chicken into 2cm cubes
- Sauté the peppers on a medium-high heat in the same pan used for the onions. Add a little more oil if needed. The aim is to slightly blacken the peppers whilst leaving them firm
- Once the onion is microwaved, very thoroughly blend into a smooth purée - this can take 2-3 minutes or more
- Heat the coconut milk in a large deep pan until bubbling gently
- Stir in the garlic-ginger paste well and cook on medium-high heat for around 1 minute
- Reduce the heat to medium-low
- Stir in the panch poran and restaurant mix and ensure mixed in well
- Add the fish sauce, sambal oelek and harissa paste to ensure the mix isn't too dry
- Add in 1tbsp of the garam masala, the madras curry powder and the tandoori masala and stir well
- Add a little water if the mix is too dry and turn the heat back up to medium-high
- Add in half of the blended onion mix and stir in well - it should spit
- After 1 minute add in the rest of the blended onion
- Add in the chicken, keeping the heat on medium-high. There should be enough sauce to cover all the chicken
- Cook with a lid on for around 10 minutes
- Add in the peppers and apricots and cook for a further 5-10 minutes
- Stir in a second tbsp of garam masala and then serve
Notes
Ingredients
- 2tbsp oil
- 700g boneless skinless chicken
- 3tbsp garlic-ginger paste
- 2 sweet red peppers
- 200g dried apricots
- 1 tin coconut milk
- 1 tbsp harissa paste
- 1tbsp panch phoran
- 1tbsp restaurant mix
- 1tbsp tandoori masala
- 2tbsp garam masala
- 2tbsp madras curry powder
- 1tbsp sambal oelek
- 2 large onions
- 1tbsp fish sauce
Equipment
Nutritional Facts
- Serving size: 543.1g
- (23% / 29%) Calories: 577kcal
- (35%)Total fat: 19g
- (23%) Saturated fat: 4.6g
- (28%) Unsaturated fat: 9.9g
- Mono: 7.7g
- Poly: 2.2g
- (43%) Cholesterol: 128mg
- Trans Fat: 0g
- (21%)Total carbohydrates: 62g
- Starch: 0g
- (107%) Sugars: 32g
- Sucrose: 5.8g
- Glucose: 19g
- Maltose: 0g
- Lactose: 0g
- Fructose: 8.5g
- Galactose: 0g
- (48%) Fibre: 12g
- (92%)Protein: 46g
- Salts
- (26%) Sodium: 525mg
- (52%) Potassium: 1.8g
- Minerals
- Calcium: 36%
- Iron: 76%
- Zinc: 21%
- Magnesium: 39%
- Phosphorus: 75%
- Copper: 33%
- Manganese: 12%
- Selenium: 470%
- Fluoride: 0%
- Cryptoxanthin: 0.3g
- Lycopene: 0%
- Lutein: 0.2g
- Vitamins
- Vitamin A: 291µg
- Thiamin (B1): 17%
- Riboflavin (B2): 33%
- Niacin (B3): 127%
- Vitamin B5: 52%
- Vitamin B6: 131%
- Folate (B9): 14%
- Vitamin B12: 42%
- Choline: 32%
- Vitamin C: 170%
- Vitamin D: 20%
- Vitamin E: 41%
- Vitamin K: 12%
- Arginine: 2.7g
- Aspartic Acid: 3.9g
- Glutamate: 6g
- Glycine: 1.8g
- Proline: 1.3g
- Serine: 1.5g
- Tyrosine: 1.4g
- Alanine: 2.3g
- Cystine: 0.4g
- Amino Acids
- Histidine: 1.5g
- Isoleucine: 2g
- Leucine: 3.3g
- Methionine: 1g
- Phenylalanine: 1.6g
- Threonine: 1.8g
- Tryptophan: 0.5g
- Valine: 2.1g
- Lysine: 3.8g
- Betaine: 12mg
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