Ingredients:
- For the Curry:
- 1 red onion, diced
- 3 garlic cloves, minced
- Thumb-sized piece of fresh ginger, grated or minced
- 1 tablespoon turmeric
- 1 tablespoon cumin
- ½ tablespoon chilli powder or chilli flakes (adjust to taste)
- 500g diced chicken breast
- Handful of diced mushrooms
- 1 tin (400g) chopped tomatoes
- ½ tin coconut milk (approximately 200ml)
- Handful of chopped green beans
- Salt and pepper to taste
- Drizzle of olive oil (for cooking)
- To Serve:
- Pilau rice or brown rice
Method:
1. Prepare the Ingredients:
- Dice the red onion, mince the garlic, and grate the ginger. Set aside.
- Dice the chicken breast into bite-sized pieces and chop the mushrooms and green beans.
2. Sauté the Aromatics:
- In a large pan or pot, heat a drizzle of olive oil over medium heat.
- Add the diced red onion and sauté for about 3-4 minutes until it becomes translucent.
- Add the minced garlic and grated ginger, cooking for an additional minute until fragrant.
3. Add the Spices:
- Stir in the turmeric, cumin, and chili powder (or flakes). Cook for about 1-2 minutes, allowing the spices to bloom and release their flavors.
4. Cook the Chicken:
- Add the diced chicken breast to the pan, stirring well to coat with the spice mixture. Cook for about 5-7 minutes until the chicken is browned on all sides.
5. Add the Vegetables:
- Stir in the diced mushrooms and chopped green beans. Cook for a few minutes until the mushrooms start to soften.
6. Add Tomatoes and Coconut Milk:
- Pour in the tin of chopped tomatoes and half a tin of coconut milk. Stir to combine.
- Bring the mixture to a gentle simmer. Reduce the heat, cover the pan, and let it cook for about 15-20 minutes. Stir occasionally to prevent sticking.
7. Season and Serve:
- Taste the curry and season with salt and pepper as needed. If you prefer a spicier curry, you can add more chilli powder or flakes at this stage.
- Serve the chicken curry hot over pilau rice or brown rice.
Nutritional Benefits:
Ingredients:
Red Onion
- Vitamins and Minerals: Provides vitamin C, vitamin B6, manganese, and potassium.
- Antioxidants: Contains quercetin and other antioxidants that may help reduce inflammation and support heart health.
- Low in Calories: Adds flavour and nutrition without significantly increasing calorie c
Thumb-Sized Piece of Ginger
- Anti-inflammatory: Ginger is known for its anti-inflammatory properties and may help with digestion and nausea.
- Antioxidants: Contains gingerol, which has antioxidant effects and can help protect against chronic diseases.
- Flavour: Adds warmth and depth to the curry.
Diced Chicken Breast
- High in Protein: A great source of lean protein, essential for muscle growth, repair, and overall bodily functions.
- Vitamins and Minerals: Provides B vitamins (especially B6 and B12) that play a key role in energy metabolism and brain health.
- Low Fat: Using chicken breast keeps the dish lower in fat compared to other cuts of chicken.
Handful of Diced Mushrooms
- Low in Calories: Adds volume and flavor without significantly increasing calories.
- Nutrients: A good source of B vitamins, selenium, potassium, and antioxidants.
- Fiber: Contributes to digestive health.
Chopped Tomatoes (400g)
- Vitamins: Provides vitamins C and K, along with potassium.
- Lycopene: Rich in lycopene, an antioxidant associated with reduced risk of certain cancers and heart disease.
- Hydration: High water content helps with hydration.
Coconut Milk
- Healthy Fats: Contains medium-chain triglycerides (MCTs), which can provide quick energy and may support weight management.
- Vitamins and Minerals: Provides some vitamins (like C and E) and minerals (like magnesium and potassium).
- Creamy Texture: Adds richness and creaminess to the curry.
Handful of Chopped Green Beans
- Fibre: High in dietary fibre, which aids digestion and contributes to feelings of fullness.
- Vitamins and Minerals: Provides vitamins A, C, K, and folate, along with minerals like iron and potassium.
- Low in Calories: Adds nutrition and volume without many calories.
Summary:
This homemade Chicken Curry is a nutritious dish that provides a balanced mix of macronutrients—lean protein from chicken, healthy fats from coconut milk, and plenty of vitamins, minerals, and antioxidants from the vegetables and spices. The use of fresh ingredients not only enhances flavour but also maximises the health benefits, making it a wholesome meal option. Homemade meals like Chicken Curry allow for greater quality control, using fresh, high-quality ingredients without preservatives or artificial additives, while also enabling customisation for dietary needs. Additionally, cooking from scratch often results in better flavour, higher nutritional value, and cost savings compared to shop-bought options.
Enjoy your homemade Chicken Curry! 🍛🌱
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