Chicken and Spinach Curry
Nutritional Info
- Servings Per Recipe: 5
- Amount Per Serving
- Calories: 292.5
- Total Fat: 12.2 g
- Cholesterol: 60.3 mg
- Sodium: 184.5 mg
- Total Carbs: 19.2 g
- Dietary Fiber: 5.6 g
- Protein: 27.3 g
View full nutritional breakdown of Chicken and Spinach Curry calories by ingredient
Introduction
Medium spiced Indian style curry made healthier with spinach and lentils. Much lower in fat than traditionally made curries. Medium spiced Indian style curry made healthier with spinach and lentils. Much lower in fat than traditionally made curries.Number of Servings: 5
Ingredients
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450 g chicken breasts cubed
2 medium onion finely chopped
1 can chopped tomatoes
1 can green lentils drained and rinsed
1 package fresh spinach chopped
1 tsp ginger paste
1 tsp garlic paste
1 tsp chili power
1 tsp tumeric
1/2 tsp cumin
1/2 tsp ground coriander
2 tsp garam masala
2 tsp medium curry power
3 chilies (or to taste)
3 tbsp chopped coriander (cilantro) to garnish
1 tbsp oil
salt to taste
Tips
If the curry is too watery at the end just simmer for longer until it reduces. Add water if it is too thick. It's best prepared in advance as the taste becomes richer the longer the spices have to infuse. Great for entertaining - you can prepare the whole dish the day before and just reheat when needed.
Directions
1. Heat half the oil over medium heat. Add the onions and soften for 5 mins. When onions are soft, add the spices: chili powder, coriander powder, turmeric, cumin and stir well. Leave the curry powder and garam masala aside for now. Stir over medium heat for a minute or two to cook the spices and release their flavour.
2. Add the chopped tomatoes and 100ml of water. Bring to the boil and simmer for 10 minutes. In the mean time heat the rest of the oil in a pan toss the chicken in the pan and sprinkle over the curry powder. Season with salt. Cook the chicken until no longer pink.
3. Turn the heat off the curry. Using an emersion blender pulse the curry to blend and thicken the sauce. Don't completely blend, leave it a bit chunky. You can add a little more water at this stage if sauce is too thick but don't add too much as the spinach and chicken may also release water when added. When you are finished blending, add the chicken followed by the lentils. Bring to boil, reduce heat and simmer for 15 mins.
4. When the curry is about 5 mins away from the end of cooking add the 2 tsp of garam masala and stir well. Add the spinach. When spinach is incorporated add the yogurt and stir well.
5. Garnish with fresh chopped coriander and serve on a bed of basmati or pilau rice.
Serving Size: Makes 5 decent sized servings
2. Add the chopped tomatoes and 100ml of water. Bring to the boil and simmer for 10 minutes. In the mean time heat the rest of the oil in a pan toss the chicken in the pan and sprinkle over the curry powder. Season with salt. Cook the chicken until no longer pink.
3. Turn the heat off the curry. Using an emersion blender pulse the curry to blend and thicken the sauce. Don't completely blend, leave it a bit chunky. You can add a little more water at this stage if sauce is too thick but don't add too much as the spinach and chicken may also release water when added. When you are finished blending, add the chicken followed by the lentils. Bring to boil, reduce heat and simmer for 15 mins.
4. When the curry is about 5 mins away from the end of cooking add the 2 tsp of garam masala and stir well. Add the spinach. When spinach is incorporated add the yogurt and stir well.
5. Garnish with fresh chopped coriander and serve on a bed of basmati or pilau rice.
Serving Size: Makes 5 decent sized servings
