Estimated Nutrition (whole recipe, rough)
Counts 9 of 11 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Rapeseed Oil | not in our table | 0 |
| Coriander | 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
- 30ml rapeseed oil
- 2 onions, finely chopped
- 4 garlic cloves, finely chopped
- 400g tin of chopped tomatoes
- 20g fresh ginger, peeled and chopped
- 4 green chillies
- 150g frozen peas
- 1.5 teaspoons turmeric
- 700g turkey mince
- 1 teaspoon of salt (optional)
- 1.5 teaspoon cumin powder
- 1.5 teaspoon coriander
- 2 teaspoons garam masala
- Fresh coriander (to serve), finely chopped
Directions
Blend the chopped tomatoes, ginger and green chillies together, and set aside for later.
Heat the oil in a non-stick pan on medium heat and cook the chopped onions for 5 minutes or so. Once softened and beginning to brown, add the chopped garlic and cook for a further 3 minutes.
Add the blended tomato, ginger and chilli mix to the pan, along with the turmeric and frozen peas. Stir well and cook for a further 3 minutes.
Add the turkey mince to the pan along with the remaining spices. Mix well and keep cooking on a medium heat until the meat has turned white. Cover the pan, turn the heat to low and cook for another 5 minutes.
Remove the lid and carry on cooking for a few minutes to allow any excess water to evaporate. Once ready, top with chopped coriander. Information: Serve with chapatis or in a wrap with plain yoghurt.