Curry Chicken with Currants and Beans

A healthy curry bursting with fresh flavours, this dish is a perfect mid-week dinner regardless of the weather outside!
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Details
  • Serves 4
  • 12 Ingredients
  • 15 Minutes Prep
  • 10 Minutes Cook
  • Easy
Nutrition
  • Energy 2675kJ
  • Protein 59.3g
  • Fat (total) 20g
  • - Saturated Fat 4.9g
  • Carbohydrate (total) 55.4g
  • - Sugar 25.8g
  • Fibre 6.8g
  • Sodium 288mg

Ingredients

1 tablespoon light cooking oil

1 large brown onion

2-3 garlic cloves, crushed

700g chicken breast or thigh fillets, trimmed, cut into strips

2 tablespoons Keens curry powder (a basic non-spicy powder)

375ml can evaporated skim milk

1 tablespoon coconut essence

4 tablespoons currants / small sweet rindless raisins

400g green beans, trimmed, cut in thirds

2 cups cooked Doongara rice (low GI rice)

Fresh coriander to serve

2 cucumbers, peeled, sliced to serve

Method

  1. Heat oil in frypan over low heat. Add onion and cook until soft and translucent.
  2. Turn heat up to medium and add chicken and garlic. Cook for several minutes until the chicken has turned slightly golden.
  3. Add curry powder and stir well. Cook until fragrant – the point when the spices start wafting from the pan.
  4. Turn heat down to low and add evaporated milk, coconut essence and currants.
  5. Simmer for around 5 minutes and throw in the green beans. Continue to simmer for another few minutes then turn off heat.
  6. Serve rice topped with curry, a handful of coriander and a side of cucumber.

Dietitian Notes / Recipe Tips

Curries are often high in fat due to the use of coconut milk. By replacing this with evaporated skim milk and a small amount of coconut essence you can help turn your indulgent curry recipe into a healthy family favourite!

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Provider Acknowledgement

Recipe and image reproduced with permission from www.gestationaldiabetesrecipes.com

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