Estimated Nutrition (whole recipe, rough)
Counts 15 of 16 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Turnip | 1 medium (122g) | 34 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 tbsp olive oil
- 1 large yellow onion, sliced
- 2 cloves garlic, minced
- 2 medium carrots, sliced
- 4 small potatoes or turnips, cut into wedges
- salt to taste
- freshly ground black pepper
- 1 tbsp freshly grated ginger
- 1 tbsp curry powder
- 1 small butternut squash, peeled, seeded and cubed
- 3 cups crushed canned tomatoes
- 1 lb skinless, boneless chicken breast, cut into 1-inch pieces
- juice of 1 lemon
- parsley or cilantro sprigs for garnish
Directions
Heat the olive oil in a large non-stick skillet over medium heat.
Add the onion and cook, stirring occasionally, until the onion begins to wilt, about 3 minutes.
Turn the heat to high, add the garlic, carrots and potatoes or turnips.
Season with salt and pepper and cook, stirring occasionally, until the vegetables begin to brown, about 5 minutes.
Stir in the ginger and curry powder.
Add the butternut squash, canned tomatoes and chicken pieces and stir to combine.
Adjust the heat so that the mixture simmers slowly and place a lid, slightly ajar, over the skillet.
Simmer for 15 minutes or until the chicken is completely cooked.
Add the lemon juice and adjust the salt and pepper to taste (this can be made in advance and stored in the refrigerator for up to 3 days).
Serve in warm bowls garnished with parsley or cilantro sprigs.