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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1864 — 150 years ago: It is estimated that 300,000 people attended the recent Democratic convention in Chicago when Gen. George B. McClellan of New Jersey was nominated as a candidate for president of the United States.
1889 — 125 years ago: Alderman Frank Ill, Winslow Howard and Captain J.M. Montgomery returned from Milwaukee, where they attended the national Grand Army of the Republic encampment.
1914 — 100 years ago: Three members of the Rock Island YMCA accepted positions as physical directors of other associations. Albert Cook went to Kewanee, C.D. Curtis to Canton and Willis Woods to Leavenworth, Kan.
1939 — 75 years ago: Former President Herbert Hoover appealed for national support of President F.D. Roosevelt and Congress in every effort to keep the United States out of war.
1964 — 50 years ago: The Rock Island Junior chamber pf Commerce has received answers to about 65 % of the 600 questionnaires mailed out recently in a "Community Attitude Survey" to analyze sentiments of citizens towards their city's various recreational, educational, and civic service programs.
1989 — 25 years ago: The two thunderstorms passing through the Quad Cities last night and early today left some area residents reaching for their flashlights.






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