Healthy Chicken Curry and Vegetables
Recipes Chicken Healthy Cooking Main Dish Other ethnic food Quick and Easy
Description
This skillet chicken meal is loaded with anti-inflammatory ingredients like curry, turmeric and ginger to help fight arthritis. The fat is reduced when using fat-free instead of whole-milk yogurt. Serve with a side of brown basmati rice, if desired.
Ingredients
1 1/2 lb. skinless chicken breasts, cut into 2 inch chunks
1/4 t. Kosher salt
1 T. olive oil
1 large onion, chopped
2 cloves garlic, minced or ¼ t. garlic powder
1 t. turmeric
1 t. freshly minced ginger
3 T. curry powder
1 head cauliflower, cut into florets
15 oz. can no-salt-added garbanzo beans, rinsed and drained
2 - 15. oz. cans no-salt-added diced tomatoes, with their liquid
1 c. fat-free plain yogurt
2 T. chopped cilantro, for garnish, optional
Directions
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Season chicken with salt.
In a large skillet, heat oil over medium-high heat; add chicken; cook, stirring, 3 - 4 minutes, until chicken begins to brown. Transfer the chicken to a plate/platter. Add onion; cook 3 - 4 minutes, until it begins to soften and become translucent. Add garlic, turmeric, ginger and curry powder; cook, stirring, 1 - 2 minutes, until it becomes fragrant.
Add cauliflower, garbanzo beans and diced tomatoes; lower heat to a simmer. Cover; cook 8 - 10 minutes, until cauliflower is tender. Uncover; return the chicken to the skillet; cook, stirring occasionally, 10 - 15 minutes longer, until chicken is cooked through but still tender and liquid thickens. Remove from heat; stir in yogurt. Season with a bit of salt, if desired. Garnish with cilantro, if desired.
Serve immediately.
Makes 4 servings.