Healthier chicken curry

Craving a hearty, warming dish that’s bursting with flavour, but not the calories? Look no further than our Healthier Chicken Curry. This dish is proof that you don’t have to sacrifice taste when it comes to eating well. It’s all about using wholesome ingredients and smart cooking techniques, and we’re here to guide you through it.

Ingredients

For this healthier chicken curry, you’ll need:

• 2 skinless, boneless chicken breasts (approximately 500g)
• 1 large onion (about 150g)
• 2 cloves of garlic
• 1 tablespoon of vegetable oil (15ml)
• 2 teaspoons of curry powder (10g)
• 1/2 teaspoon of turmeric (2.5g)
• 1 can of diced tomatoes (400g)
• 1 cup of reduced-fat coconut milk (250ml)
• Fresh coriander for garnish

Please note, this recipe “Serves 2”.

Nutritional Facts

Per serving, this healthier chicken curry provides:

• Calories: 350kcal
• Protein: 28g
• Carbohydrates: 25g
• Fat: 15g
• Fibre: 4g
• Sodium: 400mg

Instructions

1. Start by chopping the chicken into bite-sized pieces, and finely dice the onion and garlic.
2. In a large pan, heat the vegetable oil over medium heat.
3. Add the chicken to the pan and cook until it’s lightly browned on all sides. This should take about 5-7 minutes.
4. Remove the chicken from the pan and set it aside. In the same pan, add the diced onion and cook until it becomes translucent, about 3-5 minutes.
5. Stir in the garlic, curry powder, and turmeric, and cook for another minute until fragrant.
6. Return the chicken to the pan, add the diced tomatoes and coconut milk. Stir everything together, ensuring the chicken is well-coated in the sauce.
7. Lower the heat and let the curry simmer for 20-25 minutes, until the chicken is cooked through and the flavours have melded together.
8. Serve the healthier chicken curry garnished with fresh coriander.

Tips

1. Use a non-stick pan to reduce the amount of oil needed.
2. Feel free to add vegetables like bell peppers or spinach for added nutrition.
3. For a spicier curry, add some fresh chilli or extra curry powder.

Serving Suggestions

Serve this healthier chicken curry with a side of steamed brown rice or quinoa. A dollop of plain Greek yogurt on top can help temper the heat if you’ve made your curry spicy. For a low-carb option, consider cauliflower rice or a simple green salad.

In conclusion, this healthier chicken curry is not just good for you, but also packed full of flavours. And the best part? It’s simple enough to whip up on a weeknight! So, give it a try and let the comforting spices work their magic. Enjoy!