Chicken Curry with Vegetables

This flavorful and comforting dish is the perfect way to switch up your usual dinner routine and introduce a little international flair to your kitchen. Combining the warmth of Indian spices with fresh vegetables and juicy chicken, this curry is sure to be a hit with the whole family!

Serving

4

Ingredients

• 2 tablespoons of Ghee

• 2lb of chicken breast or if you prefer chicken thighs

• 1 onion, chopped

• 3 garlic cloves, minced

• 1 tablespoon peeled and finely chopped ginger

• 3 large carrots, peeled and chopped into thin circles

• 1 red bell pepper, thinly sliced

• 1 medium zucchini, chopped

• 3 tablespoons yellow curry powder

• 2 tablespoons of paprika

• Salt to taste

• Black pepper to taste

• 1 can of coconut milk

• ½ cup of chicken broth

• Cilantro, for serving

• Cooked basmati rice, wild rice, quinoa or cauliflower rice for serving as a side

APPROX. Timing

Preparation time: 15 minutes

Cooking time: 35 minutes

Instructions

1. Heat 1 tablespoon of Ghee in a large skillet or dutch oven over medium heat. Once heated add chicken chunks and cook until chicken is cooked throughout and browned, about 9-11 minutes total. Sprinkle a dash of salt and pepper on the chicken while cooking. Once cooked remove chicken and set aside.

2. Heat 1 Tablespoon of Ghee over medium heat in the same skillet. Add onion, garlic, ginger and carrots and sauté for about 5-7 minutes or until fragrant and carrots soften slightly. Then, add bell peppers and zucchini and cook for an additional 5 minutes.

3. Add curry powder, paprika, salt, coconut milk and chicken broth, stir and bring mixture to a low boil. Once boiling, reduce heat and simmer for about 10-15 minutes, until veggies are tender.

4. Add chicken back to pan, stir and let simmer for 2-3 additional minutes until chicken is warmed.

5. Season to taste and serve over cooked rice and garnish with fresh cilantro if desired.

Tips and Variations

Feel free to swap out the veggies for whatever you have on hand! Mushrooms, broccoli, cauliflower or spinach are all excellent options for this recipe.

Some additional spices that would be good in curry are cumin, coriander, turmeric, cinnamon, cayenne pepper or garam masala. If you prefer to use curry paste instead of curry powder that should work just fine. I’d start with 2 Tablespoons of red curry paste and add more as desired.

Shrimp is always a great option in curry and for a vegan version you could swap out the chicken for tofu or tempeh. Or you can skip the protein altogether and add more vegetables for a veggie-packed dish.

Serve this curry over basmati rice, jasmine rice, brown rice, quinoa or cauliflower rice.

Ingredients’ Goodness

Organic Chicken: The perfect protein for curry. I recommend buying boneless, skinless chicken breasts or chicken thighs and cutting them into chunks. It is a great source of protein and contains B vitamins such as B12, niacin, and riboflavin, as well as important minerals like selenium, zinc, phosphorus, and iron. These nutrients are essential for various bodily functions, including energy production and immune support. Choosing organic chicken is a personal choice based on potential benefits like avoiding antibiotics and synthetic pesticides. If you decide to buy organic, check for the official USDA seal and be aware that the "organic" label does not guarantee outdoor access or humane treatment, which are often addressed by other certifications like "pasture-raised". 

Onions: They contain quercetin, a potent antioxidant that combats oxidative stress and reduces inflammation. Prebiotics in yellow onions promote the growth of beneficial gut bacteria, improving digestion and boosting immunity. They are a good source of vitamins (C, B6, folate), minerals (potassium, manganese), and antioxidants. They contain Chromium which helps regulate blood sugar levels.

Garlic: Supports heart health by lowering blood pressure and "bad" LDL cholesterol, boosting the immune system to fight infections, and providing antioxidant and anti-inflammatory effects that protect cells and may reduce the risk of chronic diseases. It also promotes gut health by acting as a prebiotic and may offer benefits for brain and liver health.

Ginger: Improves digestion, and anti-inflammatory properties.

Ghee: Rich in essential nutrients, including vitamins A, E, and K, and healthy fats that can support heart health and improve nutrient absorption.

Carrots: An excellent source of beta-carotene, which is converted into vitamin A in the body. Vitamin A plays a crucial role in maintaining eye health and helps maintain healthy skin by reducing inflammation and promoting collagen production. They are a good source of vitamin C, which supports wound healing and immune function. They also contain calcium and vitamin K, which are essential for bone health. 

They have a low glycemic index, meaning they do not cause a rapid spike in blood sugar levels. This makes them beneficial for people with diabetes or prediabetes. They are also low in calories and fat, making them a filling and healthy food choice for weight management. 

Bell pepper: Nutrient-dense, low in calories, and high in vitamins and minerals, particularly vitamin C, vitamin A, and fiber.

Zucchini: Low in calories and high in fiber, vitamins, and minerals, making it beneficial for digestion and overall health. It is particularly rich in vitamin C, vitamin B6, potassium, and antioxidants.

Yellow curry powder: It is the mildest of the curries because there is less chili and more turmeric. It supports digestive health, help control blood sugar levels, and improve heart health.

Paprika – Adds a mild, sweet flavor to this curry. Feel free to use smoked paprika if you want more of a smokey flavor. Rich in vitamins A, B, and K, and contains antioxidants.

Coconut milk – a key ingredient for this recipe as it adds a rich, creamy texture and a hint of sweetness to the dish. I prefer to use full-fat coconut milk, but feel free to use lite coconut milk if you prefer. It is rich in healthy fats, vitamins C, E, and B vitamins, as well as minerals like iron, magnesium, and potassium, which support overall health. It may also promote heart health, boost immunity, and aid in digestion due to its unique nutrient profile.

Chicken bone broth: It is rich in collagen, protein, and essential minerals, which can support joint health, improve gut function, and aid in muscle recovery.

Cilantro – Used as a fresh garnish for serving. Rich in antioxidants, vitamins A, C, and K, and may help regulate blood sugar levels and support brain health.