Let’s face it — eating grilled chicken breast everyday can be a little stale. But the good news is that you don’t have to look too far to find new ways to spice up your chicken. Perusing the “international food” aisle of your local grocery store is a proven way to become inspired to try something new. So in the spirit of the 2014 FIFA World Cup and the way it brings together and celebrates different cultures, I am sharing a lower-calorie coconut chicken curry recipe, inspired by popular Indian cuisine.
Including spices and seasonings that are often used in ethnic cuisines is a great way to add variety to your diet and keep it fresh. And with so many different cultures and cuisines around the world, the options are nearly limitless.
To lessen the number of calories, I recommend using “lite,” unsweetened coconut milk instead of the classic coconut milk which tends to be higher in fat.
Ingredients for up to 5 servings:
- 1 pound raw chicken breasts
- 3/4 cup “lite” canned coconut milk
- 1/2 cup chicken broth (low sodium)
- 3/4 cup red onion, thinly sliced
- 1/2 red bell pepper, chopped
- 1 garlic clove, minced
- 1 tablespoon fresh ginger, grated
- Chopped cliantro, for garnish*
- 1 tablespoon curry
- 1/2 tablespoon turmeric
- 1/2 tablespoon smoked paprika*
- 1/2 tablespoon cayenne*
- sea salt and pepper to taste
Cook the chicken breasts in a separate non-stick skillet. Seasoning the chicken is not required or recommended since you will be adding it to your coconut curry sauce and you want to avoid competing flavors.
Spray a nonstick skillet with coconut oil and place on medium heat. Add the red onion, bell peppers, garlic and ginger and sauté until the red onion is nearly translucent.
Add to the skillet chicken broth, coconut milk and seasonings. Stir with spatula, let the sauce simmer and then cover and reduce to low heat to allow the sauce to cook and thicken.
Chop up your cooked chicken breasts into small pieces and toss into the coconut curry mixture. Stir with a spatula and cook covered for about 5 minutes on low heat. Season with salt and pepper to taste.
Remove the skillet from the heat and allow the sauce to thicken. Serve immediately or divide portions evenly in order to enjoy throughout the week for lunch or another meal. Enjoy with brown jasmine rice.
Approximate nutritional stats for 1 of 3 servings:
37 grams protein
5 grams carbs
6 grams fat
Photo credit: Kevin Curry