Chicken Curry

Chicken Curry

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From: Diabetic Living Magazine

This recipe maintains the terrific flavor of classic chicken curry but uses only 2 tablespoons of oil.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 2½ to 3 pounds meaty chicken pieces (breast halves, thighs, and/or drumsticks)
  • 2 tablespoons cooking oil
  • 1 medium onion, finely chopped
  • 4 cloves garlic, minced
  • 2 teaspoons finely chopped fresh ginger
  • 1 teaspoon ground cumin
  • 1 medium tomato, finely chopped
  • 1 tablespoon ground coriander
  • 1 teaspoon coarsely ground black pepper
  • ½ teaspoon salt
  • ½ teaspoon fennel seeds, coarsely ground or crushed
  • ½ teaspoon ground turmeric
  • ¼ to ½ teaspoon cayenne pepper (optional)
  • ½ cup plain fat-free yogurt
  • ½ cup water
  • 2 tablespoons snipped fresh cilantro
  • 1 tablespoon lemon juice
  • 3 cups hot cooked brown or white basmati rice or 6 pieces flatbread
  • Fresh cilantro sprigs (optional)
  • Lemon wedges (optional)
  • 2 cups red onion slivers, carrot sticks, sliced radishes, and/or quartered cherry tomatoes (optional)

Preparation

  • Prep

  • Ready In

  1. Skin chicken; trim fat from chicken. In each chicken piece, cut 2 or 3 slits, each 1 inch long and ½ inch deep.
  2. In a very large skillet, heat oil over medium-high heat. Add the chicken pieces; cook for 5 to 8 minutes or until chicken is lightly browned, turning occasionally to brown evenly. Using a slotted spoon or tongs, remove chicken from skillet. Cover with foil to keep warm; set aside.
  3. Add onion, garlic, ginger, and cumin to skillet. Reduce heat to medium. Cook for 6 to 8 minutes or until onion is golden brown, stirring frequently.
  4. Add tomato, coriander, black pepper, salt, fennel seeds, turmeric, and, if desired, cayenne pepper. Cook for 2 minutes, stirring occasionally.
  5. Meanwhile, in a small bowl, beat yogurt lightly with a whisk or fork. Add yogurt to tomato mixture, 1 tablespoon at a time, stirring well after each addition. Cook for 2 minutes more, stirring occasionally.
  6. Add chicken pieces and the water to the skillet. Bring to boiling; reduce heat. Stir in the 2 tablespoons cilantro; spoon liquid over chicken to coat. Cover and simmer for 20 to 25 minutes or until chicken is tender and no longer pink (170°F for breast halves; 180°F for thighs and drumsticks).
  7. Transfer chicken to a serving platter. Spoon sauce over chicken. Sprinkle with the lemon juice. Serve with rice or flatbread. If desired, garnish with cilantro sprigs, pass lemon wedges to squeeze over chicken, and serve with desired vegetables.

Nutrition information

  • Serving size: 3½ ounces cooked meat, ¼ cup sauce, and ½ cup rice
  • Per serving: 312 calories; 8 g fat(2 g sat); 3 g fiber; 28 g carbohydrates; 30 g protein; 79 mg cholesterol; 286 mg sodium;
  • Carbohydrate Servings: 2
  • Exchanges: 3½ lean protein, 1½ starch, 1 fat, ½ vegetable

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