Traditional chicken curries can have a lot of fat. This version is full of the great flavors of the best curry dish, but with a fraction of the calories. The brilliant green “chutney” is really an herbal salsa, spicy and a fresh counterpoint to the deeper taste of the curry.
Ingredients
- CHUTNEY
- 1 bunch (3 to 4 ounces) fresh cilantro, rinsed, trimmed
- 1 small onion, coarsely chopped
- 3 tablespoons fresh lime juice
- 1/2 teaspoon ground cumin
- 1 jalapeño chile, seeded, quartered
- 1/2 teaspoon salt
- CHICKEN
- 1 tablespoon + 2 teaspoons olive oil
- 28 ounces Just Bare Skinless Chicken Breast Tenders
- 1 medium onion, finely chopped
- 3 cloves garlic, finely chopped
- 2 teaspoons grated fresh gingerroot
- 1 tablespoon garam masala or curry powder
- 1/2 cup plain nonfat yogurt
- 1 can (14-1/2 ounces) diced tomatoes, undrained
- 1 teaspoon coarse salt
- 1/2 teaspoon freshly ground pepper
Nutrition Facts
Servings 6
| Amount Per Serving | ||
|---|---|---|
| Calories 211 | Calories from Fat 24 | |
| % Daily Value* | ||
| Total Fat 6g | 8% | |
| Saturated Fat 1g | 5% | |
| Trans Fat 0g | 5% | |
| Total Carbohydrate 10g | 4% | |
| Dietary Fiber 2g | 7% | |
| Total Sugars 5g | ||
| Protein 34g | ||
| Calcium 10% | Iron 14% |
| Vitamin C 28% | Vitamin A 22% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Instructions
- To make chutney, place all ingredients in blender or food processor. Process in bursts until smooth. Set aside.
- For chicken, heat 1 tablespoon oil in large skillet over medium-high heat. Add chicken; cook until just browned. Remove from skillet to plate.
- Add remaining 2 teaspoons oil, onion, garlic, and ginger to skillet; sauté 7 to 8 minutes. Stir in garam masala; cook 2 minutes or until fragrant.
- Whisk in yogurt; add tomatoes with juices. Simmer 2 minutes. Add chicken back to skillet with salt and pepper; cover and simmer 5 to 8 minutes or until chicken is no longer pink. Cook to internal temp of 165°F. Serve curry with cilantro chutney.
Variations
Just Bare® Hand-Trimmed Boneless Skinless Chicken Breasts, cut into strips, or Just Bare® Hand-Trimmed Boneless Skinless Chicken Thighs, cut into chunks, may be substituted for Just Bare® Hand-Trimmed Boneless Skinless Chicken Breast Tenders. Nutritional values may change if you choose to substitute another chicken product. If substituting frozen chicken for this recipe, thaw before cooking.