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Chicken Coconut Curry Stew

A great low-calorie option with lots of fiber, protein, potassium, and low in sugar, chicken coconut curry is an exotic and delicious meal for any time of day. Warm and spicy, you can enjoy this Thai-inspired bowl with light coconut milk to shave a few calories off and reduce the fat content. This recipe includes chunks of potato, lean chicken, and a variety of vegetables to add plenty of flavor and texture. Use organic ingredients for best taste and results.

Health Factor: High

Nutrition Facts (per serving)

Calories: 346 | Fat: 12 g (8g saturated, 1g mono) | Carbohydrates: 31 g | Protein: 29 g | Cholesterol:  63 mg | Added Sugars: 2 g | Fiber: 5 g | Sodium: 573 mg | Potassium: 934 mg

 

What You Need

  • 1 1/2 pounds boneless, skinless chicken breast, cut into bite-size cubes
  • 6 tsp curry powder, divided
  • 3/4 tsp salt, divided
  • 2 tbsp coconut oil, divided
  • 1 tbsp chopped garlic
  • 1 large yellow onion, chopped
  • 1 14 oz can light coconut milk
  • 1 14 oz can low-sodium chicken broth
  • 4 cups 1-in Yukon Gold potato¬†chunks (approx. three mid-sized)
  • 1 cup sliced carrots
  • 1/2 cup chopped celery
  • 3/4 cup frozen peas
  • 1/4 cup chopped fresh cilantro
  • 1 tablespoon packed brown sugar

 

How to Prepare

1. Set chicken in a medium-sized bowl. Sprinkle with 1 teaspoon curry powder and 1/4 teaspoon salt; toss to coat. Heat 1 tablespoon oil in a large Dutch oven on medium-high heat setting. Add chicken and cook, stirring once or twice until the majority is browned for about six to eight minutes. Put on a plate and set aside.

2. Heat the 1 tablespoon oil left over in the pot with onion and garlic. Stir often until the onion becomes soft for about two to four minutes. Stir in 5 teaspoons of curry powder and cook, stirring until you smell the spices but before it is browned – for 30 seconds to 1 minute.

Add coconut milk, broth, carrots, potatoes, celery, and the other 1/2 teaspoon of salt. Bring to a boil on high heat, stirring throughout. Lower heat to medium-low for a steady, light simmer and cook, stirring periodically until the potatoes and carrots begin to soften – about 10 to 12 minutes.

3. Place chicken back in pot and add peas. Bring heat to high and keep cooking until the chicken is no longer raw for 4 to 5 additional minutes. Take pot away from heat and stir in cilantro and brown sugar.

 

 

 

References:

 

1. Eating Well. Chicken Coconut Curry.

2. Image: tsgcookin.com

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