A chicken curry that is speedy, easy and delicious


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Posted Online: Feb. 19, 2013, 12:43 pm
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By J.M. Hirsch
It didn't seem too much to ask for. I wanted a coconut chicken curry that is fast, delicious and not loaded with fat. Turned out to be easier than I expected.

Let's start with the sauce. The key is to make it rich and flavorful without resorting to the usual culprit — full-fat coconut milk. I considered using light coconut milk, but generally have found curries made with it to be thin and uninspiring. Fat, after all, is mighty yummy.

My solution was to start with a small amount of light coconut milk, but then doctor it up. Pureeing into it a jar of roasted red peppers and a small onion was just the trick. This provided the sauce with body, as well as both sweet and savory flavors. A hefty dose of curry powder and some lemon grass added during cooking rounded it all out.

To cook, all I did was bring my sauce to a simmer in a large saute pan, then add my chicken. To bulk out the recipe with good lean protein, I also added a can of chickpeas. I tasted it as it cooked and felt it was missing something... sweet. But I wanted to avoid the obvious — sugar, honey, etc. — if I could. So I tried adding grated carrots. Perfect! More healthy veggies and just the right amount of natural sweetness.

While you could use boneless, skinless chicken breasts in this recipe, I prefer thighs. They have a richer flavor and don't get tough the way breasts can.

Speedy and light chicken curry
Start to finish: 30 minutes
Servings: 6
12-ounce jar roasted red peppers, drained
1 small yellow onion, chopped
1 cup chicken broth
1/2 cup light coconut milk
2 teaspoons curry powder
Three 3-inch lengths fresh lemon grass
15-ounce can chickpeas, drained
1 cup grated carrots
1 3/4 pounds boneless, skinless chicken thighs

In a blender or food processor, combine the red peppers, onion, broth, coconut milk and curry powder. Process or puree until completely smooth.
Pour the sauce into a large, deep saute pan over medium-high heat. Bring to a simmer. Use a rolling pin or meat mallet to lightly crush the lemon grass, then add to the sauce. Stir in the chickpeas and carrots. Nestle the chicken thighs into the sauce, being sure the tops are covered. Reduce the heat to maintain a simmer and cook, uncovered, for 20 minutes.
Remove and discard the lemon grass. Serve the chicken with chickpeas, carrots and sauce spooned over it.

Nutrition information per serving: 320 calories; 110 calories from fat (34 percent of total calories); 12 g fat (4 g saturated; 0 g trans fats); 90 mg cholesterol; 23 g carbohydrate; 4 g fiber; 3 g sugar; 30 g protein; 600 mg sodium.



















 



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  Today is Friday, Sept. 19, the 262nd day of 2014. There are 103 days left in the year.
1864 -- 150 years ago: Charles M. Osborn of this city, a lawyer of prominence, who voted for Lincoln in 1860 is now out strong for McClellan and will take the stump for him.
1889 -- 125 years ago: The George Fleming company had begun its dried fruit packing in a branch plant on 16th Street, Rock Island, employing nearly a hundred workers.
1914 -- 100 years ago: The cornerstone of the new Eagles home was laid. Building committee members were John Kobeman, Fred Ehmke and Frank Wich.
1939 -- 75 years ago: Former Kaiser Wilhelm, in exile, is sad as the Nazis march with communists.
1964 -- 50 years ago: Ninety-two members of the acappella choir at Davenport's West High School today accepted an invitation to perform at the New York World's Fair on June 13, 1965.
1989 -- 25 years ago: A Rock Island woman is one of 50 winners of $10,000 in cash in the Illinois State Lottery's "Celebration "89" instant ticket game. Dawn Loeffler was the third winner to be chosen through daily drawings that began Aug. 28 and will run 50 consecutive days.






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