Chicken Rogan Josh with Green Peppers and Cardamom Rice
Dinner
1 serving of chicken rogan josh with green peppers and cardamom rice (Dinner) contains 1360 Calories. The macronutrient breakdown is 60% carbs, 25% fat, and 15% protein. This is a good source of protein (96% of your Daily Value) and fiber (249% of your Daily Value).
Ingredients
Prego Pasta, Chunky Garden Tomato, Onion and Garlic Italian Sauce, ready-to-serve 2 serving 1/2 cup or 260g
Directions
- 1. Heat a splash of oil in a large frying pan over medium-high heat. When hot, add the chicken pieces and fry until golden all over, 5-6 mins, turning every couple of mins. Season with salt and pepper as it cooks. Meanwhile, halve the pepper and discard the core and seeds. Chop into 2cm chunks. Peel and grate the garlic (or use a garlic press). Fill and boil your kettle. 2. Lightly crush the cardamom pods to reveal the seeds. Pop these into a saucepan and pour in the boiling water (see ingredients for amount) and half the stock pot. Stir in the rice, bring back to the boil, lower the heat to medium and pop a lid on the pan. Leave to cook for 10 mins, then remove the pan from the heat (still covered) and leave to the side for another 10 mins or until ready to serve (the rice will continue to cook in its own steam). 3. Add the peppers to the pan with the chicken and cook until beginning to soften, another 3-4 mins. Stir in the garlic and Rogan Josh paste and cook for a minute. Stir in the chopped tomatoes, water (see ingredients for amount) and remaining stock pot. 4. Bring to a simmer and bubble gently until the chicken is cooked through and the sauce is nice and thick, 10-15 mins. IMPORTANT: The chicken is cooked through when no longer pink in the middle. Meanwhile, roughly chop the coriander (stalks and all). 5. When the chicken is cooked through, taste the curry and season to taste with salt and pepper. Add chilli flakes at this stage if you want to increase the heat! Remove the cardamon pods from the rice and discard. Fluff the rice up with a fork, stir in half the coriander and get ready to serve. 6. Share the rice between your bowls and top with your chicken rogan josh. Finish with a sprinkle of coriander. Enjoy!
Nutrition Facts
For 1 serving of chicken rogan josh with green peppers and cardamom rice (834g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 1360 | |
| Fats | 40g | 52% |
| Saturated fats | 6g | 32% |
| Trans fats | 0.1g | |
| Cholesterol | 137mg | 46% |
| Sodium | 2309mg | 100% |
| Carbs | 219g | 80% |
| Net carbs | 150g | |
| Fiber | 70g | 249% |
| Sugar | 13g | |
| Protein | 54g | |
| Calcium | – | |
| Iron | – | |
| Potassium | – | |
| Vitamin D | – | |
| Vitamins and Minerals | ||
| Alpha carotene | – | |
| Beta carotene | – | |
| Caffeine | – | |
| Choline | – | |
| Copper | – | |
| Fluoride | – | |
| Folate (B9) | – | |
| Lycopene | – | |
| Magnesium | – | |
| Manganese | – | |
| Niacin | – | |
| Pantothenic acid | – | |
| Phosphorus | – | |
| Retinol | – | |
| Riboflavin (B2) | – | |
| Selenium | – | |
| Theobromine | – | |
| Thiamine | – | |
| Vitamin A IU | – | |
| Vitamin A | – | |
| Vitamin B12 | – | |
| Vitamin B6 | – | |
| Vitamin C | – | |
| Vitamin D IU | – | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | – | |
| Vitamin K | – | |
| Zinc | – | |
| Sugars | ||
| Sugar | 13g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 6g | 32% |
| Monounsaturated fats | – | |
| Polyunsaturated fats | – | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | – | |
| Total omega 6 | – | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | – | |
| Eicosapentaenoic Acid (EPA) | – | |
| Docosapentaenoic Acid (DPA) | – | |
| Amino Acids | ||
| Alanine | – | |
| Arginine | – | |
| Aspartic acid | – | |
| Cystine | – | |
| Glutamic acid | – | |
| Glycine | – | |
| Histidine | – | |
| Hydroxyproline | – | |
| Isoleucine | – | |
| Leucine | – | |
| Lysine | – | |
| Methionine | – | |
| Phenylalanine | – | |
| Proline | – | |
| Serine | – | |
| Threonine | – | |
| Tryptophan | – | |
| Tyrosine | – | |
| Valine | – | |
