Healthy and quick recipe for chicken curry

I have experimented for several weeks on this recipe in order to give my curry a healthy, natural and homely taste.

My wife and I love curry, but I am very keen on healthy food and quick recipes that I can make whenever I want.

Ingredients (serve 4 people)

  • 1 Onion medium size
  • 1 Garlic clove (2 cloves if they are thin)
  • 1 fresh finger chilly pepper
  • 1 thumb size part of a fresh ginger
  • 1 red pepper
  • 2 zucchini (courgettes)
  • 3 spoons extra virgin olive oil
  • water
  • 1 jar tikka masala (or other) sauce 350 grams (Patak’s or other brand)
  • 800 grams of chicken breast (or mix of breast and thighs)
  • 1 bag of Uncle Ben’s Rice
Patak’s curry sauce
Uncle Ben’s rice
finger chili pepper
garlic clove
red pepper
zucchini or courgettes
Ginger chopped thinly
Ginger part the size of a thumb

Total time (preparation + cooking): 30 minutes

Here is the recipe and the cooking instructions for this succulent and healthy chicken curry.

Begin with chopping an onion and garlic and shallow fry them with three spoons of olive oil.
Add a few spoons of water in order to prevent burning. This way you will need less oil which will make your curry lighter and healthier.

Chop a thumb size ginger thinly and add it to the pan.

Chop half of a fresh finger chilly and add it to the pan.

Deseed and chop a red pepper and add it to the pan while the onion and garlic are cooking on medium heath.

Chop 2 zucchini in fairly large pieces and add them to the pan, keep cooking  on medium geath, no lid, stir the vegetables in the pan.

Chop 2 round tomatoes and add them to the pan, stir.

Add the content of the curry sauce jar (350 grams), stir well, cover with a lid, cook for 8 minutes.

Chop two chicken breasts, 700 or 800 grams, add them after the 8 minutes have passed, add them to the vegetables in the pan

The first part of the recipe, up to now, will take you twenty minutes when you have practiced it a couple of times.

Now the last 10 minutes are for cooking the chicken together with the vegetables and the curry sauce in the pan. Cook it on low heat and with a lid, this will keep the chicken tender and moist. If you cook the checken breast loger and on high heath it’ll get dry.

At the same time you boil the uncle ben’s rice which takes exaclty 10 minutes to cook. You will need to put the kettle on a couple of minutes before in order to respect the timing.

curry_and_riceServe the chicken on the rice and add a couple of spoons of natural low fat yogurt on top.

Mix and enjoy!

Feel free to contact me if anything is unclear.

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