TribLIVE

| Lifestyles

 
Larger text Larger text Smaller text Smaller text | Order Photo Reprints

A healthful chicken curry can be speedy, easy, delicious

Email Newsletters

Click here to sign up for one of our email newsletters.

'American Coyotes' Series

Traveling by Jeep, boat and foot, Tribune-Review investigative reporter Carl Prine and photojournalist Justin Merriman covered nearly 2,000 miles over two months along the border with Mexico to report on coyotes — the human traffickers who bring illegal immigrants into the United States. Most are Americans working for money and/or drugs. This series reports how their operations have a major impact on life for residents and the environment along the border — and beyond.

By J.m. Hirsch
Tuesday, Feb. 12, 2013, 9:00 p.m.
 

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

12 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 34 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.

Subscribe today! Click here for our subscription offers.

 

 


Show commenting policy

Most-Read Stories

  1. United Airlines hack coincided with incursion into government employee data
  2. Pirates acquire pitcher Blanton from Royals for cash
  3. Starkey: Garoppolo baffles Steelers
  4. Inside the Steelers: Williams’ quickness out of backfield evident in drills
  5. Peduto blasts Wolf’s plan to borrow $3B to shore up pensions
  6. Steelers notebook: LB Dupree sits out backs-on–backers drill
  7. McCutchen, Pirates cruise to interleague victory over Twins
  8. Tight ends’ role in Steelers passing game continues to lessen but players remain selfless
  9. Pirates notebook: Melancon bails out Watson with extended outing
  10. Beaver County widow won’t lose home over $6.30 late fee
  11. Gameday: Pirates at Reds, July 30, 2015