Indian chicken and vegetable curry
This Indian chicken and vegetable curry is a really versatile and hearty dish, packed with flavour, high in iron and fibre, this will quickly become your go-to favourite weekend meal
Serves: 4
Time to make: 1 hr
Hands-on time: 15 mins
Total cost: $22.04 / $5.51 per serve
(at time of publication)
Ingredients
- spray oil
- 500g lean chicken thigh fillets, fat-trimmed, cut in chunks
- 1 medium-sized onion, chopped
- 1 carrot, cut in 2cm pieces
- ¼ cup rogan josh curry paste
- 400g can chopped tomatoes
- 1 cup liquid no-added-salt chicken stock
- 400g pumpkin, peeled, cut in 2cm pieces
- 200g cauliflower florets
- 200g green beans, cut in 3cm pieces
- 4 cups baby spinach
- 2 tablespoons coconut milk powder
- 3 cups steamed basmati rice
- 4 tablespoons mint raita (made with ¾ cup low-fat plain yoghurt mixed with 2 tablespoons finely shredded fresh mint)
Instructions
1 Lightly spray a large saucepan with oil and place over a medium heat. Brown chicken in 3 batches and transfer to a plate. Respray saucepan with oil. Add onion and carrot and cook for 5 minutes or until softened.
2 Add curry paste and cook, stirring, for 30 seconds or until fragrant. Return chicken to pan with tomatoes, stock, 2 cups water and pumpkin. Bring to the boil. Reduce heat and simmer, covered, for 45 minutes or until chicken is tender.
3 Add cauliflower and beans. Cook, uncovered, for 5-6 minutes or until tender. Stir through spinach.
4 Combine coconut milk powder with 1 tablespoon warm water in a small bowl. Stir into curry. Serve with rice and mint raita.
Variations
- Make it gluten free: Use gluten-free curry paste and check stock and yoghurt (raita) are gluten free.
- Frozen vegetables also work well in this recipe.
- Slow cooker variation: This recipe can also be cooked for 6–10 hours in a slow cooker on low.
HFG tip
This dish freezes well for up to 1 month.
Nutrition Info (per serve)
-
Calories 435cal
-
Kilojoules 1820kJ
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Protein 34g
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Total fat 14g
-
–Saturated fat 6g
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Carbohydrates 45g
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–Sugars 12g
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Dietary fibre 8g
-
Sodium 380mg
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Calcium 160mg
-
Iron 4.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
