Chicken, Chickpea, Tomato, and Green Bean Curry

Recipe by:  Adapted by Antonia Harvey, RD from Vij’s at Home

Antonia's profile:  DNNS Profile &  ca.linkedin.com/in/antoniah

 

 

Indian cuisine focuses on a healthy mix of vegetables, grains, lean proteins, and vibrant spices. However, restaurant versions of traditional dishes are often high in fat and salt.

 

The following recipe is from one of Vancouver’s best Indian restaurants and has been modified so that it is low in fat and salt but still rich in flavour. 

Serves:  3-4

Ingredients:

1 tbsp olive or canola oil

2 medium chicken breasts, cut into bite-sized pieces

½ large red onion, finely chopped

3 cloves of garlic, minced

½ tsp turmeric

2 tsp cumin

2 tsp chilli powder

¼ tsp coriander

¼ tsp salt

¼ tsp cayenne pepper (optional)

1 ½ cups chopped tomatoes

¾ cup canned chickpeas, rinsed

¾ cup frozen cut green beans

½ cup water or low-sodium vegetable or chicken broth

Instructions:

  • Heat the oil in a large frying pan. Add chicken to pan and sauté until no longer pink on the outside; do not brown.

  • Add onion and sauté for 5-8 minutes or until lightly golden brown on the edges.

  • Add garlic and sauté for 1-2 minutes.

  • Add spices and mix until chicken and onion are evenly coated.

  • Stir in tomatoes and cook for 2 minutes or until they begin to soften.

  • Stir in chickpeas, green beans, and water/broth.

  • Bring to a simmer and cook until green beans are softened but still slightly crisp.

  • Serve over brown or jasmine rice.

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© 2018 by The Dietitians Network of Nova Scotia.