Chicken and mung bean curry

I’ve been enjoying getting back into cooking after all being away for some time at Christmas. The family have been requesting meals they have missed – simple, healthy, fresh foods, plus the kids favs of pasta and cheese!

We haven’t had curry over Christmas, which is pretty much unheard of. This is a healthy take on curry, packed with veggies and using mung beans too. The mung beans provide an extra protein source so your meat goes further. They also lower the glycaemic index of the dish and increase the fiber so will keep you fuller for longer. The vitamin C is also an added boost in these colder months, being an antioxidant it helps fight infections and illnesses. 

I’ve cooked this in a slow cooker, but you could use a casserole dish in the oven at Gas Mark 4 or simmer gently on the hob. 

 Dietitian UK: Chicken and Mung Bean Curry 1

 

Chicken and Mung Bean Curry
Serves 6
A slow cooked, healthy curry cooked from scratch the authentic Sri-Lankan way.
Write a review
Print
Prep Time
10 min
Cook Time
4 hr
Prep Time
10 min
Cook Time
4 hr
312 calories
30 g
105 g
10 g
27 g
2 g
269 g
187 g
8 g
0 g
6 g
Nutrition Facts
Serving Size
269g
Servings
6
Amount Per Serving
Calories 312
Calories from Fat 86
% Daily Value *
Total Fat 10g
15%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 105mg
35%
Sodium 187mg
8%
Total Carbohydrates 30g
10%
Dietary Fiber 7g
29%
Sugars 8g
Protein 27g
Vitamin A
132%
Vitamin C
33%
Calcium
9%
Iron
22%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tbsp olive oil
  2. 1 tbsp ground coriander
  3. 1 tsp tumeric
  4. 1 tsp cinnamon
  5. 3 crushed cardomom pods
  6. 2 medium onions
  7. 1 tbsp grated fresh ginger
  8. 3 crushed garlic cloves
  9. 4 chicken thighs
  10. 150ml chicken stock
  11. 100g mung beans
  12. 2 leeks chopped
  13. 3 carrots diced
  14. frozen peas
Instructions
  1. Heat the oil in a small pan, add the coriander, tumeric, cinnamon, cardomon pods and onions. Cook for a few minutes, coating the onions in the spices. Add the ginger and garlic.
  2. Place into the slow cooker along with the chicken thighs, mung beans, chopped vegetables, frozen peas and pour over the chicken stock.
  3. Cook on high for 4 hours or on low for 6-8 hours.
beta
calories
312
fat
10g
protein
27g
carbs
30g
more
Dietitian UK http://www.dietitianuk.co.uk/

 

Tags: , , , , , , , , , , , ,

No comments yet.

Leave a Reply


CommentLuv badge