Curry Chicken – Healthy & Simple! – 80 Twenty Nutrition

Curry Chicken – Healthy & Simple!

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Curry chicken is one of my fave comfort foods. There are plenty of great Indian/South Asian restaurants nearby but I try to limit my visits to a few times a year. I love the health benefits of the spices such as turmeric but there’s usually lots of fat (ghee or clarified butter) and oil involved.

Healthy Curry Chicken Indian food South Asian high protein low fat high fibre slow carbs weight loss dietitian nutrition expert 80 Twenty Nutrition Christy Brissette best nutritionist Toronto

My challenge: to create a healthier version of curry chicken that still tastes amazing. Oh, and can it be ready in less than 30 minutes?

Somehow (after some trial and error) I pulled it off, and I’m happy to share this yummy recipe with you.

Healthy Curry Chicken Indian food South Asian high protein low fat high fibre slow carbs weight loss dietitian nutrition expert 80 Twenty Nutrition Christy Brissette

It’s gluten-free when served over rice, quinoa or other gluten-free grains. I serve it with a mix of brown basmati rice, quinoa and wild rice that has amazing texture and plenty of fibre.

Add this to your recipe box and enjoy!

XO Christy

Curry Chicken - Healthy & Simple!

This lower calorie, gluten-free curry chicken gives you all the health benefits of curry spices and protein-rich chicken. This version saves you calories and time!
Servings 4
Calories 256 kcal
Cook Time 25 minutes
Total Time 25 minutes

Ingredients
  

  • 1 tbsp light olive oil
  • 1 pound boneless, skinless chicken breasts, cut into strips
  • 1 large onion, minced
  • 2 tbsp grated ginger
  • 1 tbsp garam marsala
  • 1 tbsp turmeric
  • 1/2 can diced tomatoes (14 oz from a 28 oz can)
  • 1 cup water
  • 2 cups frozen peas
  • 1/2 cup 0% fat Greek yogurt
  • 1/4 cup cilantro or parsley, roughly chopped

Instructions
 

  • Start boiling the water for your whole grains and prepare according to package directions.
  • Heat half of the oil in a large skillet over medium-high heat. Add the chicken in a single layer and cook for 3 minutes/side. Put the chicken in a bowl and set aside.
  • Add the rest of the oil to the skillet and add the onion. Stir until translucent (about 3 minutes).
  • Add the garlic, ginger, garam marsala, turmeric and tomatoes. Stir and cook until the powders "cook out" (aren't powder but become a paste).
  • Add the water to the skillet and turn the heat to high, allowing the sauce to thicken (about 6 minutes).
  • Turn the heat down to low. Add the peas and chicken and cook for about 4 minutes, or until the chicken is completely cooked. Add salt and pepper to taste.
  • Serve the chicken and sauce over brown basmati rice, wild rice or quinoa. Top each serving with yogurt and cilantro or parsley.

Nutrition

Calories: 256kcalCarbohydrates: 22gProtein: 32gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 72mgSodium: 225mgPotassium: 417mgFiber: 6gSugar: 9gVitamin A: 1900IUVitamin C: 39.6mgCalcium: 90mgIron: 1.8mg
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