Slightly spicy, flavorful and great for the whole family, chicken curry is a core staple of many cuisines, including Caribbean, South East Asian, and East Asian. Not exactly a one-step dish, getting the right balance of spices is the key to fixing a fab curry. Fear not, we’re here to tell you how it’s done:
- Even though chicken has lower levels of fat than red meat, it still provides protein essential for building muscle mass. To make your curry healthier, use skinless chicken, which will reduce the amount of fat in the dish, as 45-75 percent of the fat in chicken is from its skin.
- Another trick to cut down on trans and saturated fats, is to use vegetable oils rather than animal fat such as butter, to cook the curry.
- Use organic powdered spices from a reputed brand, and avoid the temptation to over-spice. Chili powder has vitamin A and C, and increases immunity, while curry leaves inhibit the growth of cancer cells. Allspice, anise, black pepper and cardamom are said to be helpful in easing digestion. Turmeric is rich in antioxidants, can ease the swelling of joints caused by arthritis, lower the incidence of Alzheimer’s and dementia, while also reducing the risk of prostate, skin, colorectal and breast cancer.
- Always serve curry with a side of fresh, low-fat yogurt, which can soothe tongues and tummies unaccustomed to eating spices. Besides providing friendly bacteria for your gut, yogurt provides protein, calcium, vitamin B-2, vitamin B-12, potassium, and magnesium.
Here’s our healthy recipe for Indian Chicken Curry:
Ingredients:
- 3 tablespoons curry powder
- 1 teaspoon ground cinnamon
- 1 teaspoon paprika
- 1/2 teaspoon cayenne pepper
- 1/4 teaspoon ground ginger
- 3 tablespoons canola oil
- 1 large onion, chopped
- 4 garlic cloves, minced
- 1 tablespoon minced peeled fresh ginger
- 2 pounds boneless skinless chicken thighs, cut in half
- Salt and freshly ground black pepper, to taste
- 2 medium tomatoes, chopped
- 1 tablespoon tomato paste
- Water, to cover
- 1 bay leaf
- 1/2 lemon, juiced
- 2 tablespoons chopped fresh cilantro, for garnish
- steamed brown basmati rice
Directions:
- Combine the curry powder, cinnamon, paprika, cayenne, and ground ginger in a small bowl then set this spice mixture aside.
- Heat a heavy large pot over medium-high and add 2 tablespoons of the oil. Add the onions, garlic, and fresh ginger and cook until the onions are translucent and light brown, about 5 minutes. Push the onion mixture to one side of the pot.
- Add the remaining 1 tablespoon of oil to the uncovered side of the pot. Sprinkle the spice mixture over the oil and stir until the spices are fragrant and frothing, about 30 seconds. Be careful not burn the spices. Stir the onion mixture into the spice mixture.
- Sprinkle the chicken with salt then stir the chicken into the onion mixture. Add the tomatoes and tomato paste. Pour just enough water over the mixture to cover. Add the bay leaf. Cover and simmer gently over medium-low heat until the chicken is cooked through, stirring occasionally, about 20 minutes. Uncover and continue cooking until the sauce reduces and thickens slightly, about 5 minutes longer.
- Season to taste with salt and pepper. Just before serving, stir in the lemon juice. Garnish with the cilantro and serve with the rice.
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