chicken curry and vegetables

Curry, turmeric, and ginger make this an ultimate anti-inflammatory meal. Regularly enjoyed by millions of people worldwide, this dish provides key ingredients to help fight arthritis. The traditional version incorporates whole-milk yogurt, but I use fat-free yogurt to reduce the saturated fat in the recipe.

Makes 4 servings (2.5 cups per serving)

INGREDIENTS

  • 1 1/2 pounds skinless, boneless chicken breasts, cut into 1″ chunks
  • ¼ teaspoon kosher salt
  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 2 cloves garlic, minced (or ¼ teaspoon garlic powder)
  • 1 teaspoon turmeric
  • 1 teaspoon minced fresh ginger
  • 3 tablespoons curry powder
  • 1 head cauliflower (about 1 1/2 pounds), cut into 1″ florets, stem discarded
  • 1 (15 ounce) can chickpeas, rinsed and drained
  • 2 (15 ounce) cans diced tomatoes, no salt added
  • 1 cup fat-free plain yogurt
  • 2 tablespoons chopped cilantro for garnish (optional)

DIRECTIONS

  • Season the chicken with salt. In a large skillet, heat the oil over med-high heat. Add the chicken and cook, stirring, 3 to 4 minutes, until the chicken begins to brown. Transfer the chicken to a plate. Add the onion, and cook 3 to 4 minutes, until beginning it begins to soften and become translucent. Add the garlic, turmeric, ginger, and curry powder and cook, stirring, 1 to 2 minutes, until the mixture becomes fragrant.
  • Add the cauliflower, chickpeas, and diced tomatoes (plus liquid). Lower the heat to a simmer. Cover and cook 8 to 10 minutes, until the cauliflower is tender. Uncover and, return the chicken to the pan, and cook, stirring occasionally, 10 to 15 minutes longer, until the chicken is cooked through but still tender and the liquid thickens.
  • Remove from heat. Stir in the yogurt. Season with a pinch of kosher salt if desired and garnish with optional cilantro. Serve immediately with brown rice.

PER SERVING

460 calories 

52 g protein 

44 g carbohydrate 

9 g fat (1.5 g saturated) 

99 mg cholesterol 

450 mg sodium 

12 g fiber

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