Green Chicken or Fish Curry

2012-09-26
  • Servings : 4
  • Prep Time : 20m
  • Cook Time : 25m
  • Ready In : 45m
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Nutritional Info

This information is per serving.

  • Calories

    290
  • Calories from Fat

    100
  • Total Fat

    12g
  • Saturated Fat

    2g
  • Trans Fat

    0g
  • Cholesterol

    75mg
  • Sodium

    150-230mg
  • Carbohydrates

    9g
  • Dietary Fiber

    1g
  • Sugar

    5g
  • Protein

    30g

Spicy curries are popular throughout eastern Asia. Sometimes, the number of ingredients can be overwhelming, but spices give curries their distinct taste and color not salt, artificial colors, and artificial flavors. Chilli peppers provide the heat. Spicy foods can increase your metabolism and prevent a variety of diseases.

Chili pepper heat varies by the type of pepper and whether or not you include the seeds. Adjust the amount of chili pepper to your taste. Omit the chili pepper if you prefer your foods mild.

One serving has between 220 and 300 calories depending on the type of meat or seafood used. Using low sodium fresh fish or chicken and omitting salt will result in a curry with less than 100mg of sodium per serving.

For a vegetable curry, substitute green beans, yams, potatoes, asparagus, broccoli, cauliflower or a combination of vegetables. Steam green beans, potatoes and yams to desired texture before adding to curry.

Nutrition Values

Nutrition values are for chicken curry made with chicken breast meat.

Serve with healthy, low calorie steamed vegetables.

 

Ingredients

  • 1/4 tsp (1.25 ml) turmeric or pinch of saffron
  • 2 tbsp (30 ml) lime or lemon juice
  • 1/4 teaspoon (1.5 ml) Kosher salt if using low sodium chicken or seafood
  • 1 lb. (450 g) chicken breast, shrimp or fish
  • 1 onion (150-200 g) cut into quarters
  • 1 green chili (jalapeño or serrano), seeded
  • 1 garlic clove
  • 1/4 cup (28 g) cashew nuts
  • 1/2 tsp (2.5 ml) fennel or anise seeds
  • 2 tbsp (30 ml) shredded coconut
  • 2 tbsp (30 ml) vegetable oil
  • 1/4 tsp (1.25 ml) mustard seeds
  • 1/4 tsp (1.25 ml) ground coriander seeds
  • 1 tsp (5 ml) curry powder
  • 1 tsp (5 ml) garam masala powder
  • 1 cup (240 ml) low fat yogurt (Greek yogurt)
  • 3 tbsp ( 45 ml) coriander (cilantro) leaves, chopped

Method of Preparation

Step 1

Cut chicken or fish fillets into 1 to 2 inch chunks.

Step 2

Combine turmeric or saffron, lime juice and salt, Add chicken or seafood, stir to coat and marinate at least 15 minutes.

Step 3

Meanwhile, add onion, chili, garlic, cashews, fennel and coconut to a food processer and process until it forms a smooth paste.

Step 4

In a large frying pan, pan or wok, lower medium heat, add the oil and mustard seeds. Heat until mustard seeds begin to pop. Add the paste and fry 5 minutes . Reduce heat if necessary to prevent burning.

Step 5

Add the ground coriander, curry powder, garam masala, and water. Cook over low to medium heat 2 to 3 minutes stirring occasionally.

Step 6

Reduce heat to low. Stir in the yogurt and fresh coriander. Simmer for 5 minutes stirring occasionally.

Step 7

Add the chicken or seafood and stir to coat. Cover and simmer 5 to 10 minutes depending on the meat or seafood used or until cooked through.