Tag Archives: srilankan curry recipe

Simple Chicken and Butternut Curry.

Comfort food for me is curry. Being half Sri-lankan it’s in my roots that curry is delicious, nutritious and part of life. For me a good curry must include fragrant spice, vegetables and lentils. Or at least have those as side dishes. I’m not about the greasy, ultra spiced up meals with lots of sauce and no veg. Curry can be a great way to be creative with vegetables and give them a twist. It doesn’t have to be time consuming or complicated but it does have to be tasty.

Chicken and Butternut Curry
Serves 4
Family friendly curry
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Prep Time
15 min
Cook Time
40 min
Prep Time
15 min
Cook Time
40 min
504 calories
64 g
55 g
7 g
46 g
1 g
233 g
87 g
5 g
0 g
6 g
Nutrition Facts
Serving Size
233g
Servings
4
Amount Per Serving
Calories 504
Calories from Fat 63
% Daily Value *
Total Fat 7g
11%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 55mg
18%
Sodium 87mg
4%
Total Carbohydrates 64g
21%
Dietary Fiber 31g
124%
Sugars 5g
Protein 46g
Vitamin A
154%
Vitamin C
13%
Calcium
8%
Iron
47%
* 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. 1/2 large butternut squash
  2. 3 medium carrots
  3. 1 tbsp rapeseed oil
  4. 3 chicken breasts
  5. 1/2 tin coconut milk
  6. 2 cups lentils
  7. 1 tsp tumeric, coriander, cumin
  8. 1/4 inch grated ginger
  9. 2 cloves garlic
  10. 80g mushrooms
Instructions
  1. Peel and chop the butternut squash (or use frozen chunks) and the carrots.
  2. Heat the oil in a pan and gently cook the butternut and carrots for 3 minutes.
  3. Meanwhile chop the chicken into bite sized chunks and set aside.
  4. Add the tumeric, coriander and cumin, it will smell fragrant and delicious. Stir around to coat everything. Next add the chicken and stir to coat.
  5. Pour in the coconut milk and add lentils. Top tip: if you use the smallest lentils they cook extra fast.
  6. Whilst this comes up to a simmer prepare the garlic cloves, I like to smash and chop mine. Grate the ginger and add the ginger and garlic to the pan.
  7. Finally add the chunks of mushrooms and simmer for a couple of minutes.
  8. Serve with rice and a sprinkle of coriander if you have it and your family will eat it (mine moan at the green stuff).
Notes
  1. I use frozen ginger and grate it with the skin still on, you could also use it fresh and peel it first.
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calories
504
fat
7g
protein
46g
carbs
64g
more
Dietitian UK https://www.dietitianuk.co.uk/
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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.
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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.
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calories
312
fat
10g
protein
27g
carbs
30g
more
Dietitian UK https://www.dietitianuk.co.uk/

 

Butternut and lentil curry.

Curry, on chilly days there is nothing like it to warm your bones. This is a mild, family friendly version that my kids loved.

DSC_3141

We have a jar of chilli that sits on our table so the adults can zing it up if they want to. Being half Sri-Lankan, curry has to feature in our diet, but I’ve not really cooked it much over the summer. So with autumn drawing in, I’m back on the curry wagon. My hubby will be doing a happy dance right now.

DSC_3140

In fact, this is how much my boy loved it! I think he managed to eat some 😉

Dietitian UK: Butternut and Lentil Curry 3

Butternut and Lentil Curry
Yields 4
A mild, family friendly, vegetarian curry that will warm you and make you smile.
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Prep Time
15 min
Cook Time
40 min
Prep Time
15 min
Cook Time
40 min
378 calories
59 g
0 g
7 g
21 g
2 g
276 g
18 g
11 g
0 g
4 g
Nutrition Facts
Serving Size
276g
Yields
4
Amount Per Serving
Calories 378
Calories from Fat 60
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 18mg
1%
Total Carbohydrates 59g
20%
Dietary Fiber 24g
98%
Sugars 11g
Protein 21g
Vitamin A
1%
Vitamin C
15%
Calcium
7%
Iron
36%
* 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 rapeseed oil
  2. 1 tsp mustard seeds
  3. 1 tsp coriander seeds
  4. 1 tsp cumin seeds
  5. Peel and chop 1 medium butternut squash
  6. 2 medium onions
  7. 3 cloves garlic
  8. 1 tsp fresh ginger
  9. 1/2 tsp tumeric
  10. 300g dried lentils
  11. 100g mushrooms
  12. 50g grated cream of coconut
  13. 400ml water
Instructions
  1. Peel and chop the butternut squash into 1cm chunks. Chop the onions, garlic and mushrooms.
  2. Heat the oil and add the seeds, cook for 1-2 minutes. Then add the onions. Cook until softened.
  3. Add the butternut squash along with the ginger, garlic and tumeric.
  4. Now add the lentils, mushrooms and water, stir.
  5. Add in the coconut and allow to simmer for 30 minutes. Add more water if needed and cook until the lentils are soft.
Notes
  1. Substitute the water and grated coconut for coconut milk if wanted.
beta
calories
378
fat
7g
protein
21g
carbs
59g
more
Dietitian UK https://www.dietitianuk.co.uk/