Healthier chicken curry

Photographer: HFG staff

You can still enjoy a proper chicken curry with our healthier recipe that's lower in calories, saturated fat and salt than a classic version.

Serves: 2

Time to make: 50 mins

Hands-on time: 15 mins

Ingredients

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spray oil
1 onion, sliced
1 tablesoon medium curry powder
1 mild fresh red or green chilli, sliced
250g punnet fresh vine tomatoes, chopped
½ cup chicken stock (made using ½ low-salt stock cube)
250g skinless chicken breasts, cut into chunks
100g baby spinach
⅔ cup fat-free Greek yoghurt
250g pack ready-to-heat basmati rice
½ bunch fresh coriandercilantroX, to garnish

Instructions

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1 Spray a large non-stick frying pan with oil and set over a medium-high heat. Add the onion and cook for 5 min or until soft. Add the curry powder, chilli and tomatoes and cook for a further 5 min or until the tomatoes have cooked down. Carefully transfer the mixture to a food processor with the stock and blend until smooth.

2 Clean the pan, then return it to a medium-high heat and spray with oil. Add the chicken and cook for 6–8 min until golden and almost cooked through. Add the blended sauce and simmer for 15 min. Stir in the spinach and half of the yoghurt, then simmer for 2–3 min until the spinach has wilted. Meanwhile, heat the rice according to the pack instructions.

3 Stir most of the coriander into the curry. Serve with the rice, topped with the remaining yoghurt and the rest of the coriander.

Nutrition Info (per serve)

Calories 441 cal

Kilojoules 1845 kJ

Protein 44.3 g

Total fat 5.3 g

Saturated fat 0.9 g

Carbohydrates 54.1 g

Sugar 11.8 g

Dietary fibre 5.6 g

Sodium 236 mg

Calcium 218 mg

Iron 5.4 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.