A healthful chicken curry can be speedy, easy, delicious
t didn't seem too much to ask for. I wanted a coconut chicken curry that is fast, delicious and not loaded with fat. Turned out to be easier than I expected.
Let's start with the sauce. The key is to make it rich and flavorful without resorting to the usual culprit — full-fat coconut milk. I considered using light coconut milk, but generally have found curries made with it to be thin and uninspiring. Fat, after all, is mighty yummy.
My solution was to start with a small amount of light coconut milk, but then doctor it up. Pureeing into it a jar of roasted red peppers and a small onion was just the trick. This provided the sauce with body, and sweet and savory flavors. A hefty dose of curry powder and some lemon grass added during cooking rounded it all out.
To cook, all I did was bring my sauce to a simmer in a large saute pan, then add my chicken. To bulk out the recipe with good lean protein, I added a can of chickpeas. I tasted it as it cooked and felt it was missing something... sweet. But I wanted to avoid the obvious — sugar, honey, etc. — if I could. So I tried added grated carrots. Perfect! More healthy veggies and just the right amount of natural sweetness.
While you could use boneless, skinless chicken breasts in this recipe, I prefer thighs. They have a richer flavor and don't get tough the way breasts can.
J.M. Hirsch is the AP Food Editor.
Speedy and Light Chicken Curry
Start to finish: 30 minutes
1 jar (12 ounces) roasted red peppers, drained
1 small yellow onion, chopped
1 cup chicken broth
1⁄2 cup light coconut milk
2 teaspoons curry powder
3 3-inch lengths fresh lemon grass
1 can (15 ounces) chickpeas, drained
1 cup grated carrots
1 3⁄4 pounds boneless, skinless chicken thighs
In a blender or food processor, combine the red peppers, onion, broth, coconut milk and curry powder. Process or puree until completely smooth.
Pour the sauce into a large, deep saute pan over medium-high heat. Bring to a simmer. Use a rolling pin or meat mallet to lightly crush the lemon grass, then it add to the sauce. Stir in the chickpeas and carrots. Nestle the chicken thighs into the sauce, being sure the tops are covered. Reduce the heat to maintain a simmer and cook, uncovered, for 20 minutes.
Remove and discard the lemon grass. Serve the chicken with chickpeas, carrots and sauce spooned over it.
Makes 6 servings.
Nutrition information per serving: 320 calories (110 calories from fat), 12 grams fat (4 grams saturated), 90 milligrams cholesterol, 30 grams protein, 23 grams carbohydrates, 4 grams dietary fiber, 600 milligrams sodium.
Show commenting policy
TribLive commenting policy
You are solely responsible for your comments and by using TribLive.com you agree to our Terms of Service.
We moderate comments. Our goal is to provide substantive commentary for a general readership. By screening submissions, we provide a space where readers can share intelligent and informed commentary that enhances the quality of our news and information.
While most comments will be posted if they are on-topic and not abusive, moderating decisions are subjective. We will make them as carefully and consistently as we can. Because of the volume of reader comments, we cannot review individual moderation decisions with readers.
We value thoughtful comments representing a range of views that make their point quickly and politely. We make an effort to protect discussions from repeated comments either by the same reader or different readers.
We follow the same standards for taste as the daily newspaper. A few things we won't tolerate: personal attacks, obscenity, vulgarity, profanity (including expletives and letters followed by dashes), commercial promotion, impersonations, incoherence, proselytizing and SHOUTING. Don't include URLs to Web sites.
We do not edit comments. They are either approved or deleted. We reserve the right to edit a comment that is quoted or excerpted in an article. In this case, we may fix spelling and punctuation.
We welcome strong opinions and criticism of our work, but we don't want comments to become bogged down with discussions of our policies and we will moderate accordingly.
We appreciate it when readers and people quoted in articles or blog posts point out errors of fact or emphasis and will investigate all assertions. But these suggestions should be sent via e-mail. To avoid distracting other readers, we won't publish comments that suggest a correction. Instead, corrections will be made in a blog post or in an article.
- Rossi: Cole is simply not good enough for Pirates
- New-look Steelers secondary is gaining some cohesion
- Penguins recall Maatta in time for season opener in Dallas
- Armstrong County Jail warden resigns
- FBI, other authorities serve search warrant on methadone clinic near Uniontown
- Pirates notebook: Tempers boil after Arrieta beaned
- Grandparents’ bids for child custody imperiled
- Doom and gloom at Bucs wild-card loss
- Penguins are hoping their days of drama are finally behind them
- LaBar: One of the best wrestling events ever
- Police looking for man who sexually assaulted Squirrel Hill woman