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Slow-Cooker Chicken Curry and Vegetables

Servings:
Makes 4 servings (1 1/2 cups per serving)
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Ingredients

  • 3 tablespoon madras curry powder
  • 1 tablespoon olive oil
  • 2 clove garlic, minced
  • 1 teaspoon turmeric
  • 1 teaspoon minced fresh ginger
  • 1 1/2 pound skinless, boneless chicken breasts, cut into 2" chunks
  • 1 head cauliflower (about 1 1/2 pounds), cut into 1" florets, stem discarded
  • 1 head large onion, chopped
  • 1 can (15 ounces) chickpeas, rinsed and drained 3 large tomatoes (about 1 pound), chopped
  • 1 cup fat-free yogurt
  • 2 tablespoon chopped cilantro for garnish

Preparation

Baking Directions:

To make in a slow cooker:Combine the curry powder, oil, garlic, turmeric, and ginger in a zip-top bag.

Sprinkle the chicken with salt, and place in the bag.

Shake until the curry mixture evenly coats the chicken.

Place the cauliflower and onion in the bottom of a 4- to 5-quart slow cooker.

Add the chickpeas, and arrange the chicken evenly on top.

Add the tomatoes.

Cover, and cook on high for 3 to 3 1/2 hours, stirring once during cooking time, until the chicken is no longer pink in the center and the vegetables are tender.

Transfer the chicken curry to a large bowl and stir in the yogurt.

Season with additional salt if needed, and garnish with cilantro.

Serve immediately with brown basmati rice.

To make on the stovetop:Season the chicken with salt.

In a large skillet, heat the oil over high heat.

Add the chicken and cook, stirring, 3 to 4 minutes, until the chicken begins to brown.

Transfer the chicken to a plate.

Add the onion, and cook 3 to 4 minutes, until beginning to soften and become translucent.

Add the garlic, turmeric, ginger, and curry powder and cook, stirring, 1 to 2 minutes, until the mixture becomes fragrant.

Add 1/4 cup water, the cauliflower, chickpeas, and tomatoes.

Lower the heat to a simmer, and add more water if the mixture becomes dry.

Cover and cook 8 to 10 minutes, until the cauliflower is tender.

Uncover and return the chicken to the pan, and cook, stirring occasionally, 10 to 15 minutes longer, until the chicken is cooked through but still tender and the liquid thickens.

Remove from heat.

Stir in the yogurt.

Season with salt if needed, and garnish with cilantro.

Serve immediately with brown basmati rice.

Tips:

Nutritional information: 437 calories, 52 g protein, 39 g carbohydrate, 8 g fat (1 g saturated), 99 mg cholesterol, 447 mg sodium, 11 g fiber; plus 537 mcg beta carotene

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