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Curried Chicken Stew



Don't be put off by long list of ingredients, its very quick once a bit of chopping is done.

Ingredients: (2 portions)



    • 2 teaspoons olive oil

    • 2 skinless chicken breasts, cut into 1" pieces

    • 1/2 green pepper chopped

    • 2 large tomatoes chopped (skinned too if you prefer)

    • 1 small onion chopped

    • 2 garlic cloves, chopped or crushed

    • 1 teaspoon curry powder

    • 1/2 teaspoon ground cumin

    • 1/2 teaspoon ground turmeric

    • pinch of ground ginger

    • salt and black pepper to taste

    • 1 tablespoon plain non-fat yoghurt

    • 1 tablespoon fresh chopped coriander


Method



    • Heat oil in non-stick pan over medium heat

    • Add onion, garlic and pepper, and saute for 2 mins

    • Add chicken and saute until browned, about 5 minutes

    • Add the rest of the ingredients except yoghurt and coriander

    • Bring to a boil, then reduce heat and simmer for 15 minutes

    • Remove from the heat and stir in yoghurt and coriander




    (Note: if making in advance for the week leave this until just before serving)

    Serve with wholegrain/brown rice or cous cous for a change.

    TIPS:



      • Even better prepared in larger quantities for use throughout the week, as curries get better after maturing for a day or two! It will take a bit longer - the prep, and cooking time to make sure the chicken is well cooked - but it being there after work to eat right away is a welcome sight. Adapt quantity of chicken according to diet plan and your specific protein needs,

      • For the larger portion version you may need to remove the onion/pepper/garlic from the pan after it is sauteed for 2-3 mins and keep to one side while browning the chicken in batches

      • Improvise and adapt - in the photo below dealing with a large portion for the week, I didn't have enough fresh tomatoes so used a tin of chopped tomatoes; also, I used a Madras curry powder for added spice