Wednesday, June 26, 2013

Healthy(er) and gluten-free yellow chicken curry


My husband learned to make chicken curry when we were in college. The restaurant we both worked at served a "chef's special" curry dish, and we were in love! We started making it for ourselves all the time.

Then one day one of us (me) read the nutrition information on the back of the coconut milk can. 

Holy fat calories, Batman! When you combine the fat and calories in a can of full fat coconut milk with the half and half we were adding to make it extra creamy, and the white rice on the side...we might as well have been eating McDonald's french fries.

And since we love good food, but also value healthy eating, we came up with this healthy chicken curry recipe! I have to give my husband most of the credit though, because this chicken curry is the result of nearly seven years of practice on his part. The only thing I've done over the years is tweak it to reduce fat and calories. 

And let me tell you, we do not skimp on flavor in our house. This chicken curry is rich, creamy and full of amazing texture. You won't even notice the missing calories!






Healthy(er) Chicken Curry

*Serves approximately 4 adults*

Ingredients:
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 small onion, chopped
3 potatoes, skinned and chopped
2 chicken breasts, cooked and chopped (you could potentially use canned chicken, though I haven't tried it)
1 can of lite coconut milk
1 cup of skim-1% milk
2-4 Tbsp curry powder (depending on how much spice you want)*
hot sauce (optional)
1 bunch of green onions, chopped fine

*If you use a gluten free curry powder instead of the brick, this meal is gluten free!

1. In a large saucepan (I used my wok!) over medium-low heat, combine your coconut milk, milk and curry powder. Use a whisk to thoroughly combine.

2. Add your chopped potatoes, and let them simmer in the sauce until they just start to get soft on the outside. Add your chopped bell peppers and onion. Let the veggies and the potatoes simmer until the potatoes are soft but not falling apart, about 10-15 minutes.

3. Add the chicken, and let simmer another 5-10 minutes, depending on how soft you like your potatoes!

4. Serve with a side of fluffy white rice, and garnish with fresh crisp chopped green onions (if you grow your own from scraps like me, you'll always have some on hand). You can also add a dash of hot sauce if your curry is a little mild for your liking. We make it on the milder side for the kids, then add our spice afterwards.

You're done! Easy, super tasty, and healthy!


You could also swap out the white rice for brown, if you're looking to further healthify your meal. In our house however, certain things are held sacred by my spouse, and good fluffy white rice is apparently one of them. Hence the unhealthy side of starch. But I have to say, he might be right in this case!

Now if only we could come up with a healthier version of Butter Chicken...

~Jessica

15 comments:

  1. I love curry, so I'm excited to try out this healthier option!

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  2. http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract?papetoc

    "A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD."

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  3. My husband and I love curry, so I will definitely have to give this a try. Thanks so much for sharing at Katherine's Corner Blog Hop where I'm co-host today.

    Christine @ http://idigpinterest.blogspot.com

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  4. Curry is one of my absolute favorites! Delicious. Pinned it! Thanks for sharing at All Things Pretty.

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  5. Your curry looks DELICIOUS!!! I love curries with different flavors and this sounds so good!!!

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  6. This looks like a perfect weeknight meal- simple and satisfying! It might also be a good one to cook for friends who are scared of spice. Thanks for the recipe!

    Lyndsay @http://thehappychateau.blogspot.com

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  7. This is wonderful. My daughter loves Thai food and it working on being gluten free. I can't wait to try it. I found you at Suburban Mama.
    Sarah
    I Dream of First Grade

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  8. This looks really good! I like curry recipes that don't call for lots of weird ingredients. :-) Visiting from Melt In Your Mouth Monday.
    ~Stacy @ Stacy Makes Cents

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  9. I love chicken curry, and this sounds really good!

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  10. Sounds yummy! We like chicken curry. :)

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  11. Sounds so good. I love chicken curry and this recipe sounds perfect. Thanks tons for joining Inspire Me. Hugs, Marty

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  12. I love chicken curry. Unfortunately my husband won't eat anything with curry in it (or at least he won't if he knows it is in it). Thank you for sharing at Sharing Saturday!!

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  13. My family is CRAZY about curry and we try to eat it several times a month. Just slightly hot - with veggies and rice. Yours looks delicious!

    Thanks for sharing on the BeBetsy BRAG ABOUT IT.

    Sharon and Denise
    Fashion | Food | Beauty | Out & About | Morning Coffee

    Follow us:
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  14. Thanks so much for sharing at last week's All My Bloggy Friends! I can't wait to see what you share this week!

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Thanks so much for your comments! We love hearing from you!

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