Healthy Chicken Curry

This recipe makes a creamy, Asian-style chicken curry. Quick to prepare, it’s perfect served with rice and salad for an easy weeknight meal. Containing coconut milk, it’s free of dairy products and suitable for individuals who are lactose intolerant.

• Ingredients
• Method
• Nutritional Content

Ingredients:

Number of servings: 4

• 1 teaspoon canola oil
• 1 large onion diced
• 1 teaspoon of minced chilli
• 1 clove of garlic
• 1 tablespoon curry powder
• 200 grams skinless chicken breast fillets, fat trimmed, diced
• 2 large green capsicums, cores removed, roughly diced
• 100 ml coconut milk, reduced fat
• 1 chicken stock cube
• 50 grams ground peanuts
• 25 grams finely chopped fresh coriander
• Salt and pepper to taste

Preparation time: 10 Minutes
Cooking time: 25 minutes
Difficulty rating: Easy

Method:

1. Heat the oil in a non-stick saucepan;
2. Fry the onion, chilli, garlic and curry powder until the onions become transparent;
3. Add the chicken breast fillets and fry until lightly browned;
4. Add the capsicums, stock cube and coconut milk. Cover and cook for about 10 minutes, until the capsicums are soft;
5. Stir in the ground peanuts and coriander;
6. Serve immediately.

Tips:

• Serve this curry with brown rice for a tasty, fibre rich meal. Wholegrain cereals like brown rice contain more fibre than processed grains like white rice and bread. Fibre should be eaten every day and is used by the gastrointestinal system to digest food;
• Look for raw curry powder, or curry powder with no added ingredients to make this meal gluten free;
• Serve with a cucumber, yoghurt and mint salad. All salad vegetables are excellent sources of vitamins and minerals which help protect the body;
• Leave the peanuts out if you’re trying to reduce your fat and calorie intake. Peanuts are an excellent source of protein; however, they also contain a lot of fat. Although peanuts contain unsaturated fat which is healthier than saturated fat, they nonetheless contain a lot of calories. Over half the fat and more than a quarter of the calories in this recipe come from the peanuts alone;
• If you have trouble consuming enough calcium substitute coconut milk for low fat yoghurt. It gives a slightly different taste but will provide additional calcium to help keep your teeth and bones healthy. This may be a particularly good idea for people with increased calcium needs including:
  • Pregnant women in the second or third trimester;
  • Breastfeeding women;
  • Adolescent girls or mature women.

Nutritional content:

Nutritional analysis per serve:

Energy	834.46 kJ 191.31 cal
Protein	17.05 g
Total fat	10.53 g
Saturated fat	2.97 g
Carbohydrates	6.82 g
Total sugars	4.93 g
Fibre	5.13 g
Sodium	262.87 mg
Cholesterol	29.61 mg
Potassium	511.88 mg

 

More Information

For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see Nutrition.