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Chicken & Pumpkin Curry (21 Day Wonder Diet: Day 13) Recipe

Chicken & Pumpkin Curry (21 Day Wonder Diet: Day 13) Recipe

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Chicken & Pumpkin Curry (21 Day Wonder Diet: Day 13)

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Ingredients:

Serving

1/2 cup brown rice
1 small red onion, chopped finely
2 tbsp coriander root, and stem chopped finely
1/4 cup coriander leaves
2 fresh long red chilies, chopped coarsely
2 garlic cloves, crushed
25 g fresh ginger, grated
1 tsp ground turmeric
1 cup chicken stock
180 g chicken breast fillets, sliced finely
1/4 cup light coconut milk
150 g butternut pumpkin, cut into 1cm cubes
115 g baby corn, chopped coarsely
1 cup bean sprouts
2 tbsp fresh coriander leaves, extra

Directions:

Cook rice in large saucepan of boiling water unril tender, drain.
Meanwhile, blend onion, coriander root and stem mixture, coriander leaves, chilli, garlic, ginger, and turmeric until smooth.
Cook paste in medium frying pan, stirring, until fragrant. Add stock, chicken and coconut milk; bring to a boil. Reduce heat; simmer, covered, 10 minutes.
Add pumpkin and corn to pan; simmer, uncovered, 10 minutes.
Serve rice topped with curry, sprouts and extra coriander.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	471.27 Kcal (1973 kJ)
Calories from fat	94.03 Kcal
		% Daily Value*
Total Fat	10.45g	16%
Cholesterol	36mg	12%
Sodium	1136.79mg	47%
Potassium	1316.34mg	28%
Total Carbs	70.46g	23%
Sugars	12.24g	49%
Dietary Fiber	9.8g	39%
Protein	28.11g	56%
Vitamin C	87.4mg	146%
Iron	62.1mg	345%
Calcium	67.6mg	7%

Amount Per 100 g
Calories	83.73 Kcal (351 kJ)
Calories from fat	16.71 Kcal
		% Daily Value*
Total Fat	1.86g	16%
Cholesterol	6.4mg	12%
Sodium	201.97mg	47%
Potassium	233.87mg	28%
Total Carbs	12.52g	23%
Sugars	2.17g	49%
Dietary Fiber	1.74g	39%
Protein	4.99g	56%
Vitamin C	15.5mg	146%
Iron	11mg	345%
Calcium	12mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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