A chicken curry that is speedy, easy and delicious


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Posted Online: Feb. 19, 2013, 12:43 pm
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By J.M. Hirsch
It didn't seem too much to ask for. I wanted a coconut chicken curry that is fast, delicious and not loaded with fat. Turned out to be easier than I expected.

Let's start with the sauce. The key is to make it rich and flavorful without resorting to the usual culprit — full-fat coconut milk. I considered using light coconut milk, but generally have found curries made with it to be thin and uninspiring. Fat, after all, is mighty yummy.

My solution was to start with a small amount of light coconut milk, but then doctor it up. Pureeing into it a jar of roasted red peppers and a small onion was just the trick. This provided the sauce with body, as well as both sweet and savory flavors. A hefty dose of curry powder and some lemon grass added during cooking rounded it all out.

To cook, all I did was bring my sauce to a simmer in a large saute pan, then add my chicken. To bulk out the recipe with good lean protein, I also added a can of chickpeas. I tasted it as it cooked and felt it was missing something... sweet. But I wanted to avoid the obvious — sugar, honey, etc. — if I could. So I tried adding grated carrots. Perfect! More healthy veggies and just the right amount of natural sweetness.

While you could use boneless, skinless chicken breasts in this recipe, I prefer thighs. They have a richer flavor and don't get tough the way breasts can.

Speedy and light chicken curry
Start to finish: 30 minutes
Servings: 6
12-ounce jar roasted red peppers, drained
1 small yellow onion, chopped
1 cup chicken broth
1/2 cup light coconut milk
2 teaspoons curry powder
Three 3-inch lengths fresh lemon grass
15-ounce can chickpeas, drained
1 cup grated carrots
1 3/4 pounds boneless, skinless chicken thighs

In a blender or food processor, combine the red peppers, onion, broth, coconut milk and curry powder. Process or puree until completely smooth.
Pour the sauce into a large, deep saute pan over medium-high heat. Bring to a simmer. Use a rolling pin or meat mallet to lightly crush the lemon grass, then add to the sauce. Stir in the chickpeas and carrots. Nestle the chicken thighs into the sauce, being sure the tops are covered. Reduce the heat to maintain a simmer and cook, uncovered, for 20 minutes.
Remove and discard the lemon grass. Serve the chicken with chickpeas, carrots and sauce spooned over it.

Nutrition information per serving: 320 calories; 110 calories from fat (34 percent of total calories); 12 g fat (4 g saturated; 0 g trans fats); 90 mg cholesterol; 23 g carbohydrate; 4 g fiber; 3 g sugar; 30 g protein; 600 mg sodium.

















 



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  Today is Wednesday, April 23, the 113th day of 2014. There are 252 days left in the year.

1864 — 150 years ago: Some persons are negotiating for 80 feet of ground on Illinois Street with a view of erecting four stores thereon. It would serve a better purpose if the money was invested in neat tenement houses.
1889 — 125 years ago: The Central station, car house and stables of the Moline-Rock Island Horse Railway line of the Holmes syndicate, together with 15 cars and 42 head of horses, were destroyed by fire. The loss was at $15,000.
1914 — 100 years ago: Vera Cruz, Mexico, after a day and night of resistance to American forces, gradually ceased opposition. The American forces took complete control of the city.
1939 — 75 years ago: Dr. R. Bruce Collins was reelected for a second term as president of the Lower Rock Island County Tuberculosis Association.
1964 — 50 years ago: Work is scheduled to begin this summer on construction of a new men's residence complex and an addition to the dining facilities at Westerlin Hall at Augustana College.
1989 — 25 years ago: Special Olympics competitors were triple winners at Rock Island High School Saturday. The participants vanquished the rain that fell during the competition, and some won their events; but most important, they triumphed over their own disabilities.




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