Chicken Curry in a Hurry

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You can make a vegetarian version of this fast dinner by using vegetable broth and swapping out the chicken for one (15-ounce) can of chickpeas and a package of tofu cubes that have been pan-fried. If so, reduce the cooking time to 15 minutes and add the pan-fried tofu cubes for the last 10 minutes of cooking.

Reprinted from Super Woman Rx by Tasneem Bhatia, MD. Copyright (c) 2017 by Tasneem Bhatia, MD. By permission of Rodale Books. Available wherever books are sold.

Further Food Nutritionist Commentary:

This is a great quick version of a curry. The coconut oil provides a good dose of antioxidants. Ginger is a powerful root that has been shown to treat nausea, decrease muscle soreness, and has other anti-inflammatory effects. Whether you opt for the chicken or tofu and chickpea version of this dish, it is packed with protein to keep you full!

By Paige Geimer

Chicken Curry in a Hurry

  • Prep Time:10 minutes
  • Cook Time:45 minutes
  • Servings: 4

Ingredients

1 can (14- ½ ounces) organic fire-roasted diced tomatoes
3 cloves garlic, minced
1 piece (1″) fresh ginger, peeled and grated
1 tablespoon water
1 – ½ teaspoons coconut oil or ghee, divided
1 onion, chopped
Pinch of sea salt
1 teaspoon garam masala
1 teaspoon paprika
2 teaspoons ground turmeric
4 boneless, skinless chicken thighs
½ cup vegetable broth or chicken broth

Instructions

  1. In a small bowl, blend the tomatoes, garlic, ginger, and water to form a paste.
  2. In a large skillet, melt ¾ teaspoon of the oil or ghee over medium heat. Cook the onion and salt for 5 minutes, or until the onion has caramelized and become golden brown.
  3. Add the garlic paste and cook until the pan is mostly dry.
  4. Add the garam masala, paprika, turmeric, and the remaining ¾ teaspoon oil or ghee. Reduce the heat to medium-low and cook for 2 to 3 minutes to let the flavors combine.
  5. Add the chicken and increase the heat to medium-high. Turn the chicken once to coat both sides.
  6. Add the broth and reduce the heat to low.
  7. Cook, uncovered, for 20 to 25 minutes, or until the liquid has reduced by half and a thermometer inserted in the thickest portion registers 165°F.
In a small bowl, blend the tomatoes, garlic, ginger, and water to form a paste. In a large skillet, melt ¾ teaspoon of the oil or ghee over medium heat. Cook the onion and salt for 5 minutes, or until the onion has caramelized and become golden brown. Add the garlic paste and cook until the pan is mostly dry. Add the garam masala, paprika, turmeric, and the remaining ¾ teaspoon oil or ghee. Reduce the heat to medium-low and cook for 2 to 3 minutes to let the flavors combine. Add the chicken and increase the heat to medium-high. Turn the chicken once to coat both sides. Add the broth and reduce the heat to low. Cook, uncovered, for 20 to 25 minutes, or until the liquid has reduced by half and a thermometer inserted in the thickest portion registers 165°F.

Nutrition Information

Per Serving: Calories: 91; Total Fat: 6 g; Saturated Fat: 4 g; Monounsaturated Fat: 0 g; Polyunsaturated Fat: 0 g; Cholesterol: 10 mg; Sodium: 254 mg; Potassium: 72 mg; Carbohydrate: 9 g; Fiber: 1 g; Sugar: 3 g; Protein: 4 g

Nutrition Bonus:

Vitamin C: 5%; Vitamin A: 13%; Iron: 7%; Calcium: 3%

 

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