Mild chicken curry

Ingredients

Serves (1) Serves (2) Serves (4) — default Serves (6) Serves (8) Serves (10)

Units: Metric Imperial (US)

Measurements explained

• 600g skinless, boneless chicken thighs, fat trimmed (each thigh cut in 3 pieces)
  
• 1 teaspoon garam masala
  
• 1 teaspoon yellow mustard seeds
  
• 1 teaspoon ground coriandercilantroX
  
• 1 teaspoon ground cumin
  
• 4 tablespoons low-fat plain yoghurt
  
• 1 tablespoon olive oil
  
• 1 medium onion, chopped
  
• 2 tablespoons tomato paste
  
• 2-3 tablespoons grated ginger
  
• 2 cloves garlic, peeled and grated
  
• 400g can chopped tomatoes
  
• ½ x 400g can light coconut milk
  
• 2 courgettezucchiniXszucchini, summer squashX, cut in 3cm batons or 6 button mushrooms, quartered
  
• 4 cups chopped baby spinach or silver beet
  
• 3 cups cooked brown rice, to serve
  
• 4 tablespoons fresh coriandercilantroX, to garnish

Log in or sign up to save this recipe to your shopping list.

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

Stay Awake

(Stops screen from sleeping)

1. In a medium bowl, combine chicken, spices and yoghurt until chicken is thoroughly coated.
2. In a large pan, heat oil over medium heat. Add onion and cook until translucent. Add tomato paste, ginger and garlic and cook for 2 minutes. Add chicken along with yoghurt marinade, cooking until chicken starts to colour.
3. Add tomatoes, coconut milk and courgettes or mushrooms. Bring to the boil then reduce heat to low and simmer for 45 minutes. Add spinach and cover pan with lid to allow it to wilt (2 minutes).
4. Serve curry with brown rice. Garnish with coriander.

Variations

Make it low FODMAP: Swap onion for 1 cup diced green leek leaves and use courgettes instead of mushrooms. Replace garlic and oil with garlic-infused olive oil.

HFG tip

To make ahead and freeze, omit rice and coriander, allow to cool, transfer to plastic container and freeze for up to four weeks. Defrost and reheat until piping hot.

Enjoy leftovers for lunch by reheating curry and placing inside a warmed wrap.

Nutrition info (per serve)

Calories 544 cal

Kilojoules 2280 kJ

Total fat 17 g

Saturated fat 7 g

Member only

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.

Find this recipe interesting?

Save to favs/meal planning

Log in now in to enjoy this feature

See favs

First published: Sep 2017

Have you made this?
Tell us how it went!

Tag us on Instagram at @healthyfoodguidemag

Leave a comment Click here to cancel reply.

You must be logged in to post a comment.

Achieve your goals

Unlock your ultimate healthy eating toolkit

Get instant access to everything you need to plan, shop and eat well in one place.

SUBSCRIBE