Chicken Rice and Curry
Rice & Curry • Sri Lanka
About Chicken Rice and Curry
Rice with chicken curry, dhal, mallum, sambol, and papadam — the workday lunch of Sri Lanka.
How to Make Chicken Rice and Curry (Traditional & Healthy Version)
Chicken Rice and Curry is a beloved staple in Sri Lankan cuisine, celebrated for its aromatic spices, wholesome ingredients, and comforting flavors. This dish typically features tender chicken simmered in a fragrant coconut-based curry, paired with fluffy rice and an assortment of vegetable sides. Its origins are deeply rooted in Sri Lankan home kitchens, where rice and curry meals bring families together. The vibrant taste comes from a unique blend of local spices like curry leaves, cinnamon, and roasted curry powder, all of which create an irresistible depth of flavor. What makes Chicken Rice and Curry an excellent choice for the health-conscious is its balance of lean protein, complex carbohydrates, and fresh vegetables. The dish is customizable and can be made lighter without sacrificing authenticity. Whether enjoyed in a bustling city or a tranquil village, Chicken Rice and Curry reflects the heart and soul of Sri Lankan culinary tradition—nourishing, flavorful, and always satisfying.
Ingredients(for One generous plate with rice, curry, and vegetables)
- 200g Skinless chicken breast (cut into bite-sized pieces)
- 1 cup Red raw rice (or any local Sri Lankan rice variety)
- 1 medium Onion (finely chopped)
- 2 Garlic cloves (minced)
- 1 inch Ginger (grated)
- 1 tbsp Sri Lankan roasted curry powder (authentic blend)
- 1/2 tsp Turmeric powder
- 1/2 cup Coconut milk (light) (thin extracted)
- 8-10 Curry leaves (fresh preferred)
- 1 Green chili (sliced, optional for heat) - optional
- 1 tsp Vegetable oil (coconut or sunflower oil)
- to taste Salt
- 1/4 tsp Black pepper (freshly ground)
Instructions
- 1
Rinse the rice thoroughly under cold water and cook according to package instructions until fluffy. Set aside.
15 minutes
Use red raw rice for added fiber and authentic taste.
- 2
Heat oil in a non-stick pan over medium heat. Add onions, garlic, and ginger. Sauté until the onions are golden and fragrant.
3 minutes
A pinch of salt helps onions caramelize faster.
- 3
Add curry leaves and green chili (if using). Stir well to release the aroma.
1 minute
Fresh curry leaves deepen the curry flavor.
- 4
Mix in the roasted curry powder, turmeric, salt, and pepper. Toast the spices for 1 minute to enhance their flavors.
1 minute
Don't burn the spices; a gentle toast intensifies aroma.
Why This Dish is Healthy
This Chicken Rice and Curry recipe is a healthy choice because it features lean protein, whole grains, and heart-healthy spices, all with controlled fat and calorie content. By opting for light coconut milk and minimal oil, the dish retains authentic flavor while being suitable for weight management and general wellness. The inclusion of fresh vegetables and fiber-rich rice supports gut health and sustained energy, making it perfect for anyone seeking a nutritious, satisfying meal.
Each serving of Chicken Rice and Curry provides a balanced macronutrient profile with 195 calories, 11g protein, 25g carbohydrates, and only 6.8g fat. The use of lean chicken breast ensures high-quality protein and minimal saturated fat. Red raw rice is rich in fiber and B vitamins, supporting digestive health and energy metabolism. The addition of turmeric, ginger, and garlic introduces antioxidants and anti-inflammatory compounds. Light coconut milk offers a creamy texture with reduced fat compared to regular coconut milk. This dish is naturally gluten-free and contains essential minerals like iron and potassium.
Pro Tips
- 💡Tip 1: Always use freshly ground Sri Lankan roasted curry powder for authentic flavor.
- 💡Tip 2: Simmer chicken gently to keep it tender and juicy.
- 💡Tip 3: Pair with steamed local greens or carrot salad for extra nutrition and color.
Storage & Serving
Store leftover chicken curry and rice separately in airtight containers in the refrigerator for up to 2 days. Reheat gently before serving, adding a splash of water or coconut milk if needed.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 195.0 kcal |
| Protein | 11.0 g |
| Carbohydrates | 25.0 g |
| Total Fat | 6.8 g |
| Fiber | 2.1 g |
