Healthier Recipes

Ingredients:

1 large chicken

1 large onion

3 cloves garlic

3 red chilies

3 cm ginger

2 stalks bruised lemongrass

30 gm curry powder

½ tsp salt

1 ½ tsp sugar

100 ml oil

5 mil light soy sauce

2 potatoes

150 ml milk

Cooking Method:

1. Cut large chicken in to 10 pieces.
2. Slice large onion finely and cut potatoes into quarters.
3. Pound the following finely:

• 3 cloves garlic
• Sliced onion
• 3 red chilies

4. Bruise the lemongrass to release it’s fragrant.
5. Heat up the oil in a pan and fry the pounded ingredients, lemongrass and ginger till fragrant.
6. Add curry powder and continue frying. Then add the chicken, salt, sugar, light soy sauce and milk.
7. Lastly, add in the potatoes.
8. Simmer for 10 minutes till potatoes are soft.
9. Scoop into a bowl and serve with bread or rice.

Nutritional Content per Serving:

Energy: 528.9 Kcals

Carbohydrate: 60.3 g

Protein: 19.8 g

Fat: 23.4 g

Saturated Fat: 4.6 g

材料:

1 大只鸡

1 颗大洋葱

3 颗蒜头

3 根红辣椒

3 公分的姜

2 根香茅

30 克咖哩粉

½ 茶匙盐

1 ½ 茶匙糖

100 毫升油

5 毫升酱青

2 颗马铃薯

150 毫升牛奶

烹煮方式:

1. 将鸡只切成10块。

2. 洋葱切成薄片，马铃薯切块

3. 捣碎以下材料:

• 3 颗蒜头
• 洋葱薄片
• 3 根红辣椒

4. 打压香茅，以释放香气。

5. 热锅，放油；爆香捣碎材料、香茅和姜。

6. 加入 咖哩粉，继续翻炒。然后加入鸡块、盐、糖、酱青和牛奶。

7. 最后，加入马铃薯。

8. 焖煮10 分钟，直到马铃薯变软。

盛在碗里，配上面包或饭即可。

每一人份的营养成分:

热量: 528.9 大卡

碳水化合物: 60.3 克

蛋白质: 19.8 克

脂肪: 23.4 克

饱和脂肪: 4.6 克