Indian · Dinner
Chicken Curry with Tomato Sauce (High-Protein)
A single-serve chicken curry built on a tomato-onion masala with cumin and garam masala, simmered with red lentils for substantial protein and fiber. Chicken breast and spices are layered in yogurt-enriched sauce that clings to a spoon, finished with fresh cilantro, served with rice or flatbread.
$4
15 minsPrep
35 minsCook
50 minsTotal
MediumLevel
Nutrition per serving
488Calories
53.8gProtein
18.1gFat
27.4gCarbs
7.1gSugar
6.2gFiber
656mgSodium
145mgChol
3.9gSat Fat
1280mgPotassium
98mgCalcium
5.1mgIron
0.4mcgVitamin B12
13mgVitamin C
gluten-free
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Chop the onion finely, mince the garlic, grate the ginger, and crush the canned tomatoes; measure spices into a bowl.
2
Saute
Heat vegetable oil in a saucepan over medium heat and cook the onion for 5–6 minutes, stirring often, until softened and golden.
3
Bloom
Stir in garlic, ginger, cumin, turmeric, and chili powder; cook over medium heat for 1 minute until fragrant and oil separates.
4
Simmer
Add crushed tomatoes and garam masala, cook over medium heat for 6–8 minutes, stirring occasionally, until thickened and oil pools.
5
Sear
Add chicken pieces to the saucepan and cook over medium-high heat for 4–5 minutes, turning occasionally, until opaque and lightly browned.
6
Simmer
Stir in chicken stock and cooked red lentils, reduce heat to medium-low, and simmer uncovered for 10–12 minutes until chicken is cooked through.
7
Finish
Stir in plain yogurt and salt off the heat until glossy and fully incorporated.
8
Plate
Spoon curry into a bowl and scatter chopped cilantro over the top before serving.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz346g chicken breast, cut into bite-sized pieces
- 1 cup90g, about half a 15oz can red lentils, cooked
- 11 medium onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ginger-fresh
- 1 1/3 cup150g, about half a 14.5oz can canned tomatoes
- 2 tbsp2 tbsp plain yogurt
- 2 tbsp2 tbsp vegetable oil
- 2 tsp2 tsp cumin-ground
- 1 tsp1 tsp turmeric-ground
- 1 tsp1 tsp chili-powder
- 1 tsp1 tsp garam-masala
- 1/2 cup120ml chicken-stock
- salt, to taste
- 2 tbsp2 tbsp cilantro, to finish
