from-cookinglight

Colonel Benjamin's Curry Chicken

Colonel Benjamin's Curry Chicken Photography: Randy Mayor; Styling: Melanie J. Clarke

Ingredients

  • 1 teaspoon salt
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1 teaspoon grated peeled fresh ginger
  • 1/4 teaspoon ground turmeric
  • 1 teaspoon vegetable oil
  • 4 cups finely chopped onion
  • 2 garlic cloves, minced
  • 3 1/2 cups coarsely chopped peeled tomato (about 1 1/2 pounds)
  • 2 tablespoons fresh lemon juice
  • 12 chicken thighs (about 3 pounds), skinned
  • 1/2 teaspoon salt
  • 1 1/2 pounds peeled baking potatoes, cut into 1-inch pieces
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons chopped fresh cilantro
  • 3 cups hot cooked rice
  • Cilantro sprigs

Preparation


Combine first 6 ingredients.

Heat the oil in a Dutch oven over medium-high heat. Add onion and garlic; cook 15 minutes, stirring frequently. Add the cumin mixture, tomato, and juice. Reduce heat to medium, and cook 10 minutes, stirring occasionally.

Sprinkle chicken with 1/2 teaspoon salt. Add chicken and potatoes to pan; stir in chopped cilantro. Bring to a boil; cover, reduce heat, and simmer 50 minutes or until chicken is done. Serve mixture over rice, and garnish with cilantro sprigs.


  • Yield: 6 servings (serving size: 2 thighs, 1 cup potato curry, and 1/2 cup rice)

Nutritional Information

Calories per serving: 449
Caloriesfromfat per serving: 14%
Fat per serving: 7g
Saturated fat per serving: 1.6g
Monounsaturated fat per serving: 2.1g
Polyunsaturated fat per serving: 1.8g
Protein per serving: 34g
Carbohydrate per serving: 62.6g
Fiber per serving: 5.8g
Cholesterol per serving: 115mg
Iron per serving: 3.9mg
Sodium per serving: 735mg
Calcium per serving: 67mg

Good to Know

Rather than a pre-mixed curry powder, this classic curry's amazing flavor comes from the homemade blend of coriander, cumin, chili powder, ginger, and turmeric, a spice known to fight inflammation and Alzheimer's.