Healthy Chicken Curry

Healthy Cooking Corner

Chicken Curry

Many of my patients have come to me with unsustainable and rather diffi cult to follow, diets that they tried out which completely removed curry from their menus.

Curry is a staple in the Indian community and is much loved by almost everyone who eats it. The main concern in any curry is the carbohydrate content (rice or potato), oil content (Are we using half a gallon of oil at a time?! Are we cooking the meat with the fat still on?) And the lack of vegetables (potato is not a vegetable). Indian spices have been proven to be extremely benefi cial in health which is why we should encourage keeping them around! Here’s an easy, healthier way to make a curry!

Serves: 6-8 people, Ingredients: • 1 1/2 tbs olive oil/vegetable canola oil • 1 fi nely sliced white onion • 2 small green chillies • 6 cloves • 2 cinnamon sticks • 2 anni seeds • 1 tsp black mustard seeds • 1 1/2 tbs crushed ginger garlic paste • 2 1/2 cup frozen mixed vegetables (carrots, green beans, corn) • 1kg chicken (skinless) • 2tbs masala • 1 tsp chilli powder • 1/2 tsp cumin powder • 2 medium sized, chopped tomatoes • 1 sprig curry leaves • Salt to taste

Method:

Onion, cloves, cinnamon sticks, anni seeds, mustard seeds and chilli to be braised lightly in oil until onions are slightly browned (2 minutes). Be careful not to burn the spices. Add in ginger garlic, masala, chillies and chicken. Allow the chicken to cook for 10 minutes. Slice up the tomatoes and add them into the pot after 10 minutes. Add in cumin powder, chilli powder, and curry leaf. Defrost the vegetables while waiting for the tomatoes to cook.

Once the tomatoes have dissolved, add in the vegetables. Allow the mixture to cook for another 30 minutes. Add salt to taste. Make sure that the pot is stirred every 10 minutes. Add about 2tbs of water if it begins to catch at the bottom.

Can be served with brown basmati rice or basmati rice.