Tarragon chicken with creamy white beans
Tender chicken in a creamy white bean sauce with fresh tarragon.
About 30 min · 375 kcal · 43 g protein per serving
One pan
Chicken and chickpea curry with turmeric and yoghurt
Chicken and chickpeas in a turmeric sauce finished with yoghurt.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 21 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm diced chicken cooks through in 12 to 15 minutes of gentle simmering
- Photograph the finished bowl
- Time
- About 37 min
- estimated
- Serves
- 2
- see below
- Energy
- 580 kcal
- per serving
- Protein
- 51 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains milk.
Cooking steps
Put the rice on to cook.
Soften the grated ginger and sliced garlic in the oil over medium-low heat for 3 minutes, then add the turmeric and cumin and cook for a full minute before any liquid goes in.
Add the diced chicken and turn it in the spices for 2 minutes.
Add the drained chickpeas and the water, bring to a simmer and cook, partly covered, for 12 to 15 minutes.
Cooked when: 74°C / 165°F in the thickest part. A food thermometer is the reliable way to tell.
Stir in the spinach until it wilts.
Take the pan off the heat, let it stop bubbling, then stir in the yoghurt. Serve with the rice.
The useful detail
The yoghurt goes in off the heat, and only once the pan has stopped bubbling. Boiled, it separates into grains and watery liquid, and there is no way to bring it back together.
Make it work for you
One serving is Half the curry with half the rice. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Quark instead of Greek yoghurt
Thicker and sharper, and it splits just as easily. Same rule.
Per serving: about the same energy, about the same protein, about 1 g less fat.
Firm tofu instead of chicken
Softer and milder. Brown it first and add it with the chickpeas.
Per serving: about 35 kcal more, about 8 g less protein, about 9 g more fat.
Allergens: Adds soya.
Butter beans instead of chickpeas
Creamier, and they thicken the sauce as they break.
Per serving: about 25 kcal less, about the same protein, about 2 g less fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A curry where chicken and chickpeas both carry protein, so a modest portion of rice is enough to build the plate around.
| Energy | 580 kcal |
|---|---|
| Protein | 51 g |
| Fat | 15 g |
| of which saturates | 2 g |
| Carbohydrate | 59 g |
| of which sugars | 6 g |
| Fibre | 8 g |
| Sodium | 380 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| white rice | 70 g | FDC 168877Rice, white, long-grain, regular, raw, enriched | 255 kcal | 5.0 g |
| fresh ginger | 20 g | FDC 169231Ginger root, raw | 16 kcal | 0.4 g |
| garlic | 15 g | FDC 169230Garlic, raw | 22 kcal | 1.0 g |
| rapeseed or other neutral oil | 14 g | FDC 172336Oil, canola | 122 kcal | 0.0 g |
| ground turmeric | 1 tsp | Not calculatedA quarter teaspoon of ground turmeric weighs well under a gram, which is under 2 kcal at the energy density of any dried spice. | · | · |
| ground cumin | 2 g | FDC 170923Spices, cumin seedFoodData Central records cumin seed; ground cumin is the same seed, milled. | 8 kcal | 0.4 g |
| chicken breast | 300 g | FDC 171077Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw | 360 kcal | 67.5 g |
| chickpeas | 200 g | FDC 173800Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | 278 kcal | 14.1 g |
| water | 200 g | No energy | 0 kcal | 0.0 g |
| spinach | 100 g | FDC 168462Spinach, raw | 23 kcal | 2.9 g |
| Greek yoghurt | 100 g | FDC 170903Yogurt, Greek, plain, lowfat | 73 kcal | 9.9 g |
| Whole recipe | Divided by 2 | 1158 kcal | 101.1 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Ingredients marked “Not calculated” are excluded and could add at most 2 kcal to the whole recipe. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. Better on the second day, though the yoghurt may look grainy once reheated.
- In the freezer
- The FDA chart gives cooked poultry dishes 4 to 6 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
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