We all love a good curry: a tantalizing blend of exotic spices in a rich creamy sauce. Sounds good doesn't it? However, our waistlines would probably disagree.
Curry originates in India and takes on many forms, from mild and creamy to rich and spicy. They all share one thing in common: a diverse range of spices such as turmeric which has been shown to reduce inflammation, chili to boost immunity and ginger which is commonly used to prevent nausea. They also share another thing in common: calories!
Today is Saturday; the boys and their dad were helping some friends move and I am cooking dinner for the whole hungry crowd. Usually when I cook for a large number of people (there will be 8 of us) I do a giant chili or casserole, but I wanted to try something different.
We often go for meals together and curry is one of our favorites. However, we indulge only a couple of times per year due to the high fat and calorie content. So I wanted to surprise them with a delicious curry without the guilt.
I found a few recipes online, combined them with a recipe I was very kindly given many years ago when backpacking through India, and created this amazing but healthy new recipe where I substituted butter with soybean oil and cream with low fat Greek yogurt.
There are quite a few ingredients but don't be put off: most of them are spices which can be stored in airtight containers for several months and reused again and again to create diverse curry dishes.
Low-Fat, Tasty Chicken Curry
4-5 Medium Chicken Breasts, cut into 1" chunks
3 T Soybean Oil
1/2 tsp Salt
2 Medium Onions, finely chopped
8 Garlic Cloves, minced
3 tsp Fresh Ginger, grated
2 T Curry Powder
2 tsp Ground Coriander
2 tsp Cumin
2 tsp Turmeric
1/2 tsp Cayenne Pepper
2 T Tomato Paste
15 oz Crushed Tomatoes
2 c Low-Fat Greek Yogurt
Fresh Red Chili for garnish
Fresh Cilantro for garnish
Brown the chicken in 1 T of oil in a large pan until cooked through, about 7-8 minutes. Remove the chicken from the pan and set aside.
Add the rest of the oil and the onions to the pan and cook until onions are translucent, then add the minced garlic and ginger. Cook for an additional 2-3 minutes, making sure not to burn the garlic.
Add the remaining spices to the pan and cook for 30 seconds, or until fragrant. Then add the tomato paste and cook another 30 seconds--this sweetens the tomato paste.
Mix the crushed tomatoes and yogurt into the pan and let it simmer for around 10 minutes.
Replace the cooked chicken in the pan and continue simmering until the chicken is warmed through.
Garnish with red chilis and cilantro and serve over rice.
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