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Lunch35 min · 4 servingsPollo al curry suave con yogur y espinacas

Mild chicken curry with yogurt and spinach

Each serving has 365 kcal, 37.3 g of protein, and 1.9 g of fiber, or 10.2 g of protein per 100 kcal. Ready in 35 minutes; makes 4 servings.

  • High in protein
  • Easy to digest
  • Low energy density

Per serving

  • 365 kcalCalories
  • 37.3 gProtein
  • 1.9 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 10.2 g of protein per 100 kcal.

Mild chicken curry with yogurt and spinach, seen from above
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Published
Sources
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Ingredients

4 servings

Plus, with no meaningful nutrition (not counted in the table):

  • 2 teaspoons mild curry powder
  • 1 garlic clove and a small piece of fresh ginger, grated
  • Salt to taste
  • About 100 ml (a scant 1/2 cup) of water

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

  1. Heat the oil in a saucepan over medium heat and cook the onion for 5 minutes, until soft.
  2. Add the garlic, ginger, and curry powder and stir for 30 seconds, until fragrant but not scorched.
  3. Add the chicken and cook for 4 to 5 minutes, stirring, until it is no longer pink on the outside.
  4. Add the tomatoes and water, cover, and simmer gently for 10 minutes, until the chicken is cooked through (165 °F, or 74 °C, inside).
  5. Stir in the spinach and let it wilt for 1 to 2 minutes.
  6. Take the pan off the heat, wait 1 minute, and stir in the yogurt so the sauce turns creamy without curdling.
  7. Serve the curry with the rice.

Why it is filling

Greek yogurt takes the place of cream or coconut milk: it makes a creamy sauce and adds protein instead of fat. A mild curry powder brings flavor without heat, which matters if you have heartburn or nausea, and small cubes of chicken stay tender and take little effort to eat. White rice is gentle, and the vegetables are hidden in the sauce.

In numbers, each serving has 37.3 g of protein and 1.9 g of fiber, with an energy density of 98 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein
At least 15 g of protein per serving and 6 g per 100 kcal.
Easy to digest
A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.
Low energy density
100 kcal or less per 100 g of the dish: plenty of volume for few calories.

If your appetite is small

  • It keeps in the fridge for up to 3 days in single portions; reheat it gently, without boiling, so the yogurt does not curdle.
  • If a full serving is too much, use half the rice and let the chicken and sauce be the center of the plate.

Nutrition facts

Values per serving and for the whole recipe (4 servings), calculated from the ingredients. Protein per 100 kcal: 10.2 g.
NutrientPer servingWhole recipe
Calories365 kcal1,462 kcal
Protein37.3 g149.2 g
Carbohydrates34.7 g138.9 g
Fiber1.9 g7.6 g
Fat7.7 g30.9 g
Approximate weight374 g (13 oz)1,495 g (53 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
IngredientAmountCaloriesProteinFiber
Chicken breast500 g600 kcal112.5 g0 g
Onion80 g32 kcal0.9 g1.4 g
Tomato200 g36 kcal1.8 g2.4 g
Spinach100 g23 kcal2.9 g2.2 g
Nonfat Greek yogurt200 g118 kcal20.4 g0 g
Cooked white rice400 g520 kcal10.8 g1.6 g
Olive oil15 g133 kcal0 g0 g

To plan your meals

More recipes

See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw (FDC ID 171077).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Onions, raw (FDC ID 170000).accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed .
  4. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Spinach, raw (FDC ID 168462).accessed .
  5. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) (FDC ID 170894).accessed .
  6. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Rice, white, long-grain, regular, enriched, cooked (FDC ID 168878).accessed .
  7. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
  8. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .