Chicken and Vegetable Curry (Phase 2 and Diabetes)
Posted On November 22, 2013
- 1 1/2 pounds skinless, boneless chicken breasts, cut into 1-inch chunks
- 1/4 teaspoon kosher salt
- 1 tablespoon olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced (or 1/4 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-inch florets, stem discarded
- 3 carrots, peeled and roughly chopped
- 2 diced tomatoes
- 1 cup fat-free plain yogurt or Greek yogurt
- 2 tablespoons chopped cilantro for garnish (optional)
- 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 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, carrots, and diced tomatoes. 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.