Try this yummy curry – it’s easy to make, low in GI and budget friendly to boot!
Ingredients
- olive oil cooking spray
- 500g chicken thigh fillets, trimmed,
- 1 brown onion, chopped
- 2 garlic cloves, crushed
- 3 teaspoons madras curry powder (see note)
- 600g butternut pumpkin, deseeded, peeled, cut into 2.5cm cubes
- 400g can diced tomatoes
- 1 tablespoon tomato paste
- 400g can cannellini beans, drained, rinsed
- 60g baby spinach
- 1 1/3 cups basmati rice, rinsed
Method
- Step 1Heat a large, non-stick frying pan over medium-high heat. Cut chicken into 3cm pieces and spray lightly with oil. Cook chicken, in 2 batches, stirring, for 1 to 2 minutes or until golden. Transfer to a plate.
- Step 2Reduce heat to medium. Spray pan with oil and add onion. Cook, stirring, for 2 to 3 minutes or until soft. Add garlic and curry powder. Cook for 1 minute or until aromatic. Return chicken to pan. Add pumpkin, 1/2 cup cold water, tomatoes and tomato paste. Stir to combine.
- Step 3Cover and bring to the boil. Reduce heat to low and simmer, stirring occasionally, for 8 to 10 minutes or until pumpkin is tender. Stir in beans and spinach. Cook for 1 to 2 minutes or until beans are heated through and spinach wilted.
- Step 4Meanwhile, cook rice by absorption method on packet, until tender. Spoon rice into bowls. Spoon over curry and serve.
- Heart friendly
- Low fat
- Low sodium
Nutrition
2271 kj
Energy
8g
Fat Total
2g
Saturated Fat
9g
Fibre
36g
Protein
99mg
Cholesterol
195.62mg
Sodium
13g
Carbs (sugar)
76g
Carbs (total)
All nutrition values are per serve
Notes
Madras curry powder: Blended from curry leaves, turmeric, cumin, coriander, cinnamon, cloves, chilli, bay leaves, fenugreek, allspice and black pepper, madras curry powder has a yellow balance. It’s neither too hot nor too mild.
- Author: Kerrie Sun
- Image credit: John Paul Urizar
- Publication: Super Food Ideas
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