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Chicken Curry Meal Prep

Sri Lankan Chicken Curry Meal Prep

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4 from 1 vote
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 5 People
Calories: 756kcal
Author: Chef Jack Ovens

Ingredients
 

Curry Powder

  • 2 ½ Tbsp (15g) - Coriander Seeds
  • 1 ½ Tbsp (10g) - Cumin Seeds
  • 2 tsp (5g) - Fennel Seeds
  • ½ tsp (3g) - Fenugreek Seeds
  • 4 - Cardamom Pods
  • 5 - Whole Cloves
  • 1 ½ tsp (4.5g) - Ground Turmeric
  • ½ tsp (1.5g) - Dried Chilli Flakes (Optional)
  • 1 - Cinnamon Stick

Chicken & Gravy (Sauce)

  • 2 Tbsp (50g) - Coconut Oil, Divided
  • 1.2kg (2.65lbs) - Chicken Thigh, Boneless & Skinless, Diced
  • 2 - Brown (Yellow) Onions, Thinly Sliced
  • 4 - Garlic Cloves, Minced
  • 35g (1.23oz) - Ginger, Peeled & Grated
  • 2 Cans (800g-1.7lbs) - Diced or Crushed Tomatoes
  • 1 Cup (250ml) - Coconut Milk
  • Seasoning To Taste

Basmati Rice

  • 300g (10.5oz) - Basmati Rice, Washed
  • 600ml (600g) - Cold Water
  • Salt To Taste

Optional Extras

  • Chilli, Thinly Sliced
  • Crushed Cashew Nuts
  • Coriander (Cilantro)
  • Naan Bread

Instructions

  • Toast the coriander seeds, cumin seeds, fennel seeds & fenugreek seeds in a dry pan over medium-high heat for 2 minutes or until lightly golden & just starting to crackle.
  • Place all the curry powder ingredients into a spice grinder or mortar & pestle and grind them into a fine powder. Set aside.
  • Heat the vegetable oil in a large pan or pot, and sear the chicken in batches for 3 minutes on each side or until golden brown all over. Remove & place into a bowl for the time being.
  • To the same pan or pot, add the onion, garlic, ginger & turmeric—Saute for 6 minutes or until lightly golden & soft. Add in the curry powder & fry for 3 minutes, stirring regularly.
  • Add in the diced tomatoes, season to taste, mix well & bring to a boil. Reduce the heat to low & allow to simmer for 3 minutes.
  • Place the chicken back into the sauce along with any juices that may be in the resting bowl. Cover the chicken in the sauce and simmer for 30 minutes, stirring frequently.
  • In the meantime, place the washed rice into a saucepan over high heat, add in the water & bring to a boil. Once boiling, place on a lid, reduce the heat to low & steam for 14 minutes. Turn off the heat, leave the lid on and let it sit for 4 minutes before fluffing it up with a fork.
  • After 30 minutes, stir the coconut milk through the curry sauce, taste for seasoning & simmer for a final 2 minutes.
  • Portion into 5 (750ml) meal prep containers and garnish with cashew nuts (optional), coriander (cilantro), chilli & naan bread.

Nutrition Guide

Nutrition Facts
Sri Lankan Chicken Curry Meal Prep
Amount per Serving
Calories
756
% Daily Value*
Fat
 
33
g
51
%
Saturated Fat
 
14
g
88
%
Trans Fat
 
0.05
g
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
6
g
Cholesterol
 
228
mg
76
%
Sodium
 
260
mg
11
%
Potassium
 
1326
mg
38
%
Carbohydrates
 
64
g
21
%
Fiber
 
6
g
25
%
Sugar
 
4
g
4
%
Protein
 
54
g
108
%
Vitamin A
 
366
IU
7
%
Vitamin C
 
21
mg
25
%
Calcium
 
191
mg
19
%
Iron
 
9
mg
50
%
* Percent Daily Values are based on a 2000 calorie diet.
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