Healthier veggie loaded butter chicken curry

Name: Healthier veggie loaded butter chicken curry
Prep time: 15 min
Cook time: 40 min
Yield: 4 serving
Ingredients: 1 small head of cauliflower or half a medium head; 3 carrots; 2 tbsp olive oil; 1 onion or 2 shallots finely chopped; 2 cloves garlic; 2 tsp finely grated ginger; 2 Tbs butter chicken curry spice blend; ¼ tsp cumin; ¼ tsp Coriander; ½ tsp Turmeric; 2 400 grams tins of chopped peeled tomatoes; a large handful of green beans; 4 skinless, boneless chicken breasts; ½ cup 2% yoghurt; 200 grams baby spinach leaves; 1 tbsp lemon juice; a handful of roughly chopped coriander/cilantro; salt

User Reviews

5.0

3 reviews

Excellent

Prep Time
15 mins
Cook Time
15 mins
Servings
4
Course
Dinner
Cuisine
Indian

Healthier veggie loaded butter chicken curry

Quade Mayo

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A healthier butter chickem curry that has less fat and is packed with vegetables including roasted carrots and cauliflower.

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Ingredients

Servings

1 small head of cauliflower or half a medium head florets removed & cut into bite size
3 carrots peeled and sliced
2 tbsp olive oil
1 onion or 2 shallots finely chopped
2 cloves garlic crushed
2 tsp finely grated ginger
2 Tbs butter chicken curry spice blend I used Cape Herb & Spices
¼ tsp cumin
¼ tsp Coriander
½ tsp Turmeric
2 400 grams tins of chopped peeled tomatoes
a large handful of green beans about 150gms, stalks cut off and cut into bite size pieces
4 skinless, boneless chicken breasts boneless free-range chicken breasts (about 600gms), cut into bite-size pieces
½ cup 2% yoghurt or fat-free or Greek plus extra to serve
200 grams baby spinach leaves
1 tbsp lemon juice optional
a handful of roughly chopped coriander/cilantro
salt

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Instructions

Preheat the oven to 190C / 375F and spread the cauliflower florets and sliced carrot onto a baking sheet. Lightly coat with olive oil and season with salt & pepper. Bake for 30 – 35 minutes until cooked through and starting to brown around the edges.
In a large skillet with high sides or Dutch oven, heat about 2 tablespoons of olive oil and fry the onion until its softens and starts to brown, about 5 minutes.
Add the garlic, ginger and spices and fry for about a minute.
Add the 2 tins of tomatoes and season generously with salt. Cook this sauce for about 20 minutes until it starts to thicken.
Add the beans and chicken and cook for about 10 – 15 minutes and until it is cooked. I normally put a lid on for about half of this cooking time which keeps the moisture in the sauce.
By this stage, the cauliflower and carrots will have come out of the oven, so add this to the curry and stir through. Let this cook for a few minutes.
Add the yoghurt and stir through. Add a little extra if you want it creamier.
Add the spinach and start folding it into the curry. It needs a little help to get it to all fit and wilt into the sauce and putting the lid on help with this.
Finally, add a squeeze of lemon juice (this is entirely optional and not imperative) and a small handful of roughly chopped coriander. Serve with whatever accompaniment you want with another dollop of yoghurt and a sprig or two of coriander (if you like it as much as I do).