Discover the vibrant flavors of Tonga with this Tonga-Style Chicken Curry recipe. Tender chicken pieces are simmered in a luscious, spicy curry sauce made with aromatic spices and rich ingredients. Perfect for those who crave a bold, flavorful dish, this curry offers a taste of traditional Tongan cuisine right at home. Ideal for dinner parties or family meals, this recipe will impress with its authentic taste and satisfying richness.

Ingredients:

- 1 kg chicken, cut into pieces

- 2 tbsp vegetable oil

- 1 large onion, finely chopped

- 3 garlic cloves, minced

- 1 tbsp fresh ginger, minced

- 2 large tomatoes, chopped

- 2 tbsp curry powder

- 1 tsp turmeric powder

- 1 tsp paprika

- 1 tsp cumin seeds

- 1/2 tsp cinnamon

- 1/2 tsp ground black pepper

- 1 cup coconut milk

- 1 cup chicken broth

- 1 tbsp soy sauce

- Salt to taste

- Fresh cilantro, chopped (for garnish)

Instructions:

Heat Oil: In a large pot, heat the vegetable oil over medium heat.

Cook Onions: Add the chopped onions and sauté until they become translucent.

Add Garlic & Ginger: Stir in the minced garlic and ginger, cooking for an additional minute until fragrant.

Add Spices: Mix in the curry powder, turmeric, paprika, cumin seeds, cinnamon, and black pepper. Stir well to coat the onions and garlic with the spices.

Cook Tomatoes: Add the chopped tomatoes and cook until they break down and form a thick paste.

Add Chicken: Add the chicken pieces to the pot and cook until they are no longer pink, about 5-7 minutes.

Simmer: Pour in the coconut milk, chicken broth, and soy sauce. Stir to combine, then bring the mixture to a boil.

Reduce Heat: Reduce the heat to low, cover, and let simmer for 25-30 minutes, or until the chicken is tender and cooked through.

Season: Taste and adjust seasoning with salt as needed.

Garnish & Serve: Garnish with fresh cilantro and serve hot with rice or naan bread.

Enjoy your Tonga-Style Chicken Curry!

Nutritional values

1 kg chicken, cut into pieces

 - Calories: Approximately 2,000 kcal (varies by cut and fat content)

 - Protein: 200g

 - Fat: 120g (varies by cut and fat content)

 - Iron: Significant amount

 - Vitamin B12: High

Benefits:

 - High in protein, which supports muscle growth and repair.

 - Provides essential vitamins and minerals, including iron and vitamin B12.

 - Iron is important for red blood cell production and oxygen transport.

2 tbsp vegetable oil

 - Calories: About 240 kcal

 - Fat: 28g (mostly unsaturated fats)

Benefits:

 - Provides healthy fats that support heart health and can aid in the absorption of fat-soluble vitamins.

 - Enhances the flavor of the dish and helps with cooking.

1 large onion, finely chopped

 - Calories: About 30 kcal

 - Carbohydrates: 7g

 - Fiber: 1.5g

 - Vitamin C: 8 mg

Benefits:

 - Contains antioxidants like quercetin that help reduce inflammation.

 - Provides dietary fiber for digestive health.

 - Contains vitamin C, which supports the immune system.

3 garlic cloves, minced

 - Calories: About 15 kcal

 - Carbohydrates: 3g

 - Vitamin C: 3 mg

Benefits:

 - Contains allicin, which has antimicrobial and anti-inflammatory properties.

 - May help reduce blood pressure and improve cardiovascular health.

 - Adds depth of flavor to the dish.

1 tbsp fresh ginger, minced

 - Calories: About 10 kcal

 - Carbohydrates: 2g

 - Vitamin C: 0.5 mg

Benefits:

 - Contains gingerol, which has anti-inflammatory and antioxidant effects.

 - May help with digestion and reduce nausea.

 - Adds a warm, spicy flavor to the dish.

2 large tomatoes, chopped

 - Calories: About 40 kcal

 - Carbohydrates: 10g

 - Fiber: 2g

 - Vitamin C: 30 mg

Benefits:

 - High in vitamin C, which supports the immune system and skin health.

 - Contains antioxidants like lycopene, which may reduce cancer risk.

 - Adds freshness and acidity to the dish.

2 tbsp curry powder

 - Calories: About 20 kcal

 - Carbohydrates: 4g

 - Spices vary in specific nutritional content

Benefits:

 - Contains a blend of spices that can provide various health benefits, including anti-inflammatory effects.

 - Adds a complex flavor to the dish.

1 tsp turmeric powder

 - Calories: About 5 kcal

 - Carbohydrates: 1g

Benefits:

 - Contains curcumin, which has powerful anti-inflammatory and antioxidant properties.

 - May support joint health and aid digestion.

 - Adds a vibrant yellow color and warm flavor to the dish.

1 tsp paprika

 - Calories: About 6 kcal

 - Carbohydrates: 1g

Benefits:

 - Contains antioxidants like capsaicin, which may have anti-inflammatory effects.

 - Adds a mild, smoky flavor and color.

1 tsp cumin seeds

 - Calories: About 8 kcal

 - Carbohydrates: 1g

 - Iron: 1.4 mg

Benefits:

 - Provides iron, which is essential for blood health.

 - Contains antioxidants and may aid in digestion.

 - Adds a warm, earthy flavor to the dish.

1/2 tsp cinnamon

 - Calories: About 3 kcal

Benefits:

 - Contains antioxidants that may help reduce inflammation and regulate blood sugar levels.

 - Adds a sweet and warming flavor.

1/2 tsp ground black pepper

 - Calories: About 3 kcal

Benefits:

 - Contains piperine, which may enhance the absorption of other nutrients.

 - Adds a mild heat and depth of flavor.

1 cup coconut milk

 - Calories: About 450 kcal

 - Fat: 48g (mostly saturated fat)

 - Carbohydrates: 6g

 - Protein: 4g

Benefits:

 - Provides healthy fats that can support heart health and add creaminess to dishes.

 - Adds a rich, tropical flavor.

1 cup chicken broth

 - Calories: About 30 kcal (varies by brand)

 - Protein: 5g

 - Sodium: High (varies by brand)

Benefits:

 - Adds depth of flavor to the dish.

 - Provides some protein and essential nutrients.

1 tbsp soy sauce

 - Calories: About 10 kcal

 - Sodium: High

Benefits:

 - Adds a salty, umami flavor to the dish.

 - Provides a small amount of protein and some essential amino acids.

Salt to taste

 - Sodium content varies by amount used

- Benefits:

 - Enhances the flavor of the dish; use in moderation to avoid excessive sodium intake, which can impact blood pressure.

Fresh cilantro, chopped (for garnish)

 - Minimal calories

 - Rich in vitamins A, C, and K

Benefits:

 - Adds flavor and freshness to the dish.

 - Contains antioxidants and vitamins that contribute to overall health.

These ingredients come together to create a flavorful and nutritious dish with a balance of proteins, fats, and spices, each contributing to the overall taste and health benefits.