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18 Mar 2016
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2 min read
Recipes

Chicken curry and vegetables with low-fat yogurt

Joy Bauer
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Table of contents
Table of contents

Ingredients (4 serves)

  • 1.5 pounds skinless chicken breasts, cut into 2-inch chunks
  • 1/4 teaspoon Kosher salt
  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 2 cloves garlic, minced (or ¼ teaspoon garlic powder)
  • 1 teaspoon turmeric
  • 1 teaspoon fresh minced ginger
  • 3 tablespoons curry powder
  • 1 head cauliflower, cut into florets
  • 1 fifteen-ounce can no-salt-added garbanzo beans (chickpeas), rinsed and drained
  • 2 fifteen-ounce cans no-salt-added diced tomatoes
  • 1 cup fat-free plain yogurt
  • 2 tablespoons chopped cilantro (garnish)

Instructions

  1. Season the chicken with salt. In a large skillet, heat the oil over med-high heat.
  2. Add the chicken and cook, stirring, 3 to 4 minutes, until the chicken begins to brown.
  3. Transfer the chicken to a plate. Add the onion, and cook 3 to 4 minutes, until beginning it begins to soften and become translucent.
  4. Add the garlic, turmeric, ginger, and curry powder and cook, stirring, 1 to 2 minutes, until the mixture becomes fragrant.
  5. Add the cauliflower, chickpeas, and diced tomatoes (plus liquid). Lower the heat to a simmer.
  6. Cover and cook 8 to 10 minutes, until the cauliflower is tender.
  7. Uncover and, return the chicken to the pan, and cook, stirring occasionally, 10 to 15 minutes longer, until the chicken is cooked through but still tender and the liquid thickens.
  8. Remove from heat. Stir in the yogurt.
  9. Season with a pinch of kosher salt if desired and garnish with optional cilantro.
  10. Serve immediately with brown basmati rice.
Source and copyright: Joy Bauer
Related Posts
Milk matrix matters: why dairy deserves a place in plant-based diets From plate to planet: the challenge of building sustainable diets Gut health: the prebiotic power of lactose Focus on the bioactive peptides in dairy and yogurt
See More
Our Resources
Practical sheets
Experts Interviews
Key Publications
International conferences