Chicken and vegetable coconut curry

Featured on Operation Transformation


A low-salt recipe bursting with flavour


Ingredients - Serves 2 Adults

  • 160g tin of coconut milk (low fat)
  • ½ teaspoon of mild curry powder or paste
  • ¼ teaspoon of ground turmeric
  • ¼ teaspoon of ground cayenne pepper (optional)
  • 2 skinless and boneless chicken fillets
  • 1 bunch of scallions
  • 2 large carrots
  • 200g of green beans
  • 80g of wholegrain rice
  • sea salt and freshly ground black pepper to taste

Method

  1. Preheat the oven to 160°C/ 325°F/ Gas Mark 3.
  2. Take a chopping board and cut the chicken fillets into bite-sized pieces. Remember to wash your hands with warm soapy water after handling raw chicken.
  3. Using a sharp knife, trim down the scallions and finely chop. Peel the carrots and cut into slices on the diagonal and trim from the green beans and cut each one in half. Scatter them all over the chicken mixture.
  4. Pour the coconut milk milk into a casserole dish with a lid or large saucepan and add the curry powder or paste, turmeric and cayenne pepper, if using. Put in the casserole dish with the chicken and vegetables and mix well. Cover with the lid and place in the oven and cook for 1 hour until the chicken is meltingly tender and can be shredded with two forks.
  5. Meanwhile, rinse the rice well in a sieve and then put into a small saucepan with 250ml of water and a pinch of salt. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes without lifting off the lid, then turn off the heat and leave to sit for another 10 minutes for perfectly cooked rice (or simply cook according to packet instructions). This rice can sit happily for up to 30 minutes with the lid on.
  6. Fluff up the rice with a fork and divide among plates, making a slight dip in the centre. Spoon over the chicken curry to serve. 

 

info

Once cool, this recipe would keep happily in an airtight container for up to 3 days. Reheat in the microwave or in a saucepan.

About this Recipe

Featured on the RTE programme Operation Transformation. 

Chicken and vegetable coconut curry
info

All our recipes are nutritionally analysed by our team of experts.

Serves

2 Adults

2 Adults

5-a-day

3 Of Your 5 A Day

3 Of Your 5 A Day

Utensils Needed

Casserole Dish, Chopping Board, Chopping Knife, Saucepan, Sieve

Casserole DishChopping BoardChopping KnifeSaucepanSieve
1/2 of this recipe contains
Energy
1843kj
438kcal
22%
Fat
9.6g
14%
Saturates
5.6g
28%
Sugars
13g
14%
Salt
0.3g
5%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (370g)
Energy498Kj 1843Kj
118Kcal 438Kcal
Fat2.6g 9.6g
(of which saturates)1.5g 5.6g
Carbohydrate12g 43g
(of which sugars)3.4g 13g
Fibre3g 11g
Protein11g 39g
Salt0.1g 0.3g

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