09/03/2021
CategoryChicken, Everyday, Hot Meals, Hot Meals, Lunch
Yields18 ServingsQuarter (4.5 Servings)Half (9 Servings)Default (18 Servings)Double (36 Servings)Triple (54 Servings)
Classification
NSW: EVERYDAY ACT: GREEN
Ingredients
2 tsp garlic, minced
1 ½ tbsp ground cumin
1 ½ tbsp ground coriander
2 tsp garam masala
1 kg chicken breast, diced
2 onions, diced
2 tbsp canola oil
1 cup reduced-fat Greek yoghurt
800 g tomato puree or passata
1 cup water
1 red capsicum, diced
4 zucchinis, roughly chopped
1 head of broccoli, cut into florets
Method
1
In a large bowl, add the garlic, cumin, coriander, garam masala and mix well. Add the chicken and coat well. If time allows, sit in the fridge for 1 hour.
2
In a large saucepan on high heat, add canola oil fry off the chicken mix and onions for 3 minutes or until the spices start to go brown.
3
Add the Greek yoghurt, tomato puree and water and bring to the boil, simmering for 10-15 minutes, stirring occasionally.
4
Add the chopped capsicum, zucchini and broccoli and simmer for a further 5 minutes until the vegetables are tender and mixture has slightly thickened.
5
Serve with rice.
Variations
- You can add any other vegetables of your choice to the mix.
- For a hot curry, add 1 teaspoon of chilli powder or flakes with the spice mix at step 1.
Tips
- You can make a large batch of the curry powder mix in advance. Just remember to stir it well and, when you’re ready to make the next batch, add 4 tablespoons to each recipe.
Nutrition Facts
Serving Size 180g
Servings 18
Amount Per Serving
Calories 116
% Daily Value *
Total Fat 3.7g6%
Saturated Fat 0.9g5%
Sodium 61mg3%
Total Carbohydrate 5.7g2%
Sugars 4.8****g
Protein 13.5g27%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Ingredients
2 tsp garlic, minced
1 ½ tbsp ground cumin
1 ½ tbsp ground coriander
2 tsp garam masala
1 kg chicken breast, diced
2 onions, diced
2 tbsp canola oil
1 cup reduced-fat Greek yoghurt
800 g tomato puree or passata
1 cup water
1 red capsicum, diced
4 zucchinis, roughly chopped
1 head of broccoli, cut into florets
Directions
1
In a large bowl, add the garlic, cumin, coriander, garam masala and mix well. Add the chicken and coat well. If time allows, sit in the fridge for 1 hour.
2
In a large saucepan on high heat, add canola oil fry off the chicken mix and onions for 3 minutes or until the spices start to go brown.
3
Add the Greek yoghurt, tomato puree and water and bring to the boil, simmering for 10-15 minutes, stirring occasionally.
4
Add the chopped capsicum, zucchini and broccoli and simmer for a further 5 minutes until the vegetables are tender and mixture has slightly thickened.
5
Serve with rice.
