Chicken Curry with Coconut Yogurt
- Serves
- Total time
- 40 min
- Heat
- Simmer
- Per serving
- 422 cal
Diabetes-friendly Gluten-free Heart-healthy High-protein Liver-friendly Low-sodium and DASH
Ingredients
| Amount | Ingredient | Grams |
|---|---|---|
| 1 tbsp | canola oil | 14 g |
| 1 cup | yellow onion, chopped | 160 g |
| 3 | garlic cloves, minced | 9 g |
| 1 tbsp | fresh ginger, grated | 6 g |
| 3 tsp | curry powder | 6 g |
| 1 tsp | ground cumin | 2 g |
| 1 1/2 cups | no-salt-added diced tomatoes | 360 g |
| 1 cup | no-salt-added broth | 240 g |
| 1 tbsp | lime juice | 15 g |
| 2 tbsp | fresh herbs (parsley, cilantro or basil), chopped | 8 g |
| 1 cup | long-grain rice, uncooked | 185 g |
| 1 lb | boneless skinless chicken breast | 454 g |
| 1/2 cup | unsweetened coconut yogurt | 114 g |
Steps
- Rice. Rinse the rice and cook without salt.
- Base. Cook the onion in the oil 8 minutes until golden. Add the garlic, ginger, curry and cumin for 1 minute.
- Simmer. Add the tomatoes, broth and chicken. Simmer 15 to 20 minutes.
- Add. Stir in the coconut and cook until tender.
- Finish. Add the lime juice and herbs and serve over rice.
Blooming the spices in oil releases their flavour, so the curry tastes full without salt.
Many curry pastes contain lots of salt. Use plain curry powder and check it has no added salt.
Done when: Chicken 165°F (74°C); lentils soft.
Fixes
- Too thick?
- Add broth or water.
- Spices raw?
- Cook them a minute longer in the oil next time.
Variations: Add chili flakes for heat.
Keeps: 4 days; freezes well.
Estimated nutrition per serving
| Calories | 422 |
|---|---|
| Protein | 31 g |
| Carbohydrates | 49 g |
| Fiber | 3.6 g |
| Net carbs | 45.4 g |
| Added sugar | 0 g |
| Fat | 10 g |
| Saturated fat | 3.7 g |
| Sodium | 91 mg |
| Potassium | 776 mg |
| Phosphorus | 356 mg |
Low in sodium: 140 mg or less per serving.
Estimates from standard ingredient data; brands and portions vary. Values are per serving and do not change when you scale the recipe. Compare with your own daily targets
For general information only. Not medical advice. Always follow the guidance of your doctor or dietitian, especially for kidney, liver or diabetes diets.