Chicken Curry and Vegetables
The traditional version incorporates whole-milk yogurt, but I use fat-free yogurt to reduce the saturated fat in the recipe.
Ingredients
- 1.5 pounds skinless chicken breasts, cut into 2-inch chunks
- 1 tablespoon olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced (or ¼ teaspoon garlic powder)
- 1 teaspoon turmeric
- 1 teaspoon fresh minced ginger
- 3 tablespoons curry powder
- 1 head cauliflower, cut into florets
- 1 (15 ounce) can garbanzo beans, chickpeas, rinsed and drained
- 2 (15 ounce) cans diced tomatoes
- 1 cup fat-free plain yogurt
- ¼ teaspoon Kosher salt
- 2 tablespoons chopped cilantro, garnish
Instructions
- Season the chicken with salt. In a large skillet, heat the oil over med-high heat. Add the chicken and cook, stirring, 3 to 4 minutes, until the chicken begins to brown. Transfer the chicken to a plate.
- Add the onion, and cook 3 to 4 minutes, until beginning it begins to soften and become translucent. Add the garlic, turmeric, ginger, and curry powder and cook, stirring, 1 to 2 minutes, until the mixture becomes fragrant.
- Add the cauliflower, chickpeas, and diced tomatoes (plus liquid). Lower the heat to a simmer. Cover and cook 8 to 10 minutes, until the cauliflower is tender.
- Uncover and, return the chicken to the pan, and cook, stirring occasionally, 10 to 15 minutes longer, until the chicken is cooked through but still tender and the liquid thickens.
- Remove from heat. Stir in the yogurt. Season with a pinch of kosher salt if desired and garnish with optional cilantro.
Nutrition Information per serving
Calories: 430Carbohydrates: 41gProtein: 51gTotal Fat: 7.5g— Unsaturated Fat: 6g— Saturated Fat: 1.5gCholesterol: 100mgSodium: 420mgFiber: 13g
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.