Fruity Chicken and Parsnip Curry
Parsnips are a wonderful, old-fashioned vegetable that comes back into season in autumn. Here the gently sweet, pleasantly nutty root meets tender chicken breast, velvety coconut milk and creamy peanut butter. A banana stirred in at the end brings the fruity note that makes this curry so special. It might sound surprising at first, but on the plate it turns into a real flavour revelation.
Ingredients
- 500-600 g chicken breast fillet
- 2 courgettes, medium
- 500 g parsnips
- 1 chilli
- 1 large onion
- 1.5 tbsp peanut butter, crunchy or smooth
- 1 banana
- 1 tbsp curry powder, mild
- 0.5 tsp ground cumin
- 400 ml coconut milk
- salt
- pepper
- 3 tbsp sesame oil
- 1 splash soy sauce
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 490 kcal | 1,960 kcal |
| Carbohydrates | 22 g | 88 g |
| Protein | 38 g | 152 g |
| Fat | 26 g | 104 g |
| Fibre | 5 g | 20 g |
| of which sugar | 10 g | 40 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Rinse the chicken breast under hot water and pat dry. Cut into bite-sized pieces.
- Heat 2 tbsp sesame oil in a large pan and sear the chicken over high heat. Add 1 tbsp curry powder and fry briefly. Once the chicken is cooked through, remove from the pan and set aside.
- Finely dice the onion. Wash the chilli, halve it, remove the seeds and slice into thin strips. Peel the parsnips with a vegetable peeler and cut into bite-sized pieces. Wash the courgettes and dice.
- Fry the onion and chilli in the remaining 1 tbsp sesame oil. Add the rest of the curry powder and the cumin and toast briefly. Add the parsnips and fry for about 5 minutes. Add the courgettes and fry for a moment more.
- Deglaze with about 100 ml water and simmer for 10 to 15 minutes, until the vegetables are tender. Test a piece: the parsnip should be almost as soft as a cooked potato.
- Add the coconut milk and the seared chicken. Stir in the peanut butter. Season with salt, pepper and a splash of soy sauce.
- Finally, slice the banana and stir it into the curry. Let it sit briefly, then serve.
Cooked it? Tell us how it turned out.
Did you like it? Rate this recipe
Nutrition facts per serving (estimate)
| Calories | 490 kcal |
|---|---|
| Carbohydrates | 22 g |
| Protein | 38 g |
| Fat | 26 g |
| Fibre | 5 g |
| of which sugar | 10 g |
Frequently asked questions
Can I swap the parsnips for another vegetable?
Yes, carrots or sweet potatoes work well too and have a similar gentle sweetness.
Is this curry really low in carbs?
Parsnips have only around 10 g of carbohydrates per 100 g and a low glycaemic load, which makes them a good fit for a lower-carb meal.
What goes best with chicken and parsnip curry?
It's a complete main dish on its own. If you like, serve it with basmati rice or cauliflower rice.
Can I replace the peanut butter with something else?
Almond butter makes a milder substitute and keeps the curry's nutty, creamy character largely intact.
Comments
No comments yet. Be the first to write one!
Thanks for your comment! We will review it and publish it shortly.