Indian · Dinner
Chicken Curry Rice Bowl (Low-Calorie)
Diced chicken breast simmered in a tomato-onion masala lightened with reduced-fat yogurt instead of cream, spiced with cumin, turmeric, and garam masala, then ladled over a small portion of basmati rice. The sauce keeps ginger-garlic depth and a fresh cilantro finish while trimming oil and dairy fat.
$4
15 minsPrep
25 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
388Calories
47.6gProtein
9.6gFat
29.8gCarbs
7.8gSugar
3.2gFiber
520mgSodium
146mgChol
2.6gSat Fat
950mgPotassium
120mgCalcium
2.6mgIron
0.5mcgVitamin B12
10mgVitamin C
low-calorie
gluten-free
protein-rich
low-calorie
Instructions
1
Prep
Dice the chicken breast into 1-inch pieces, finely chop the onion, mince the garlic, and grate the ginger.
2
Heat the vegetable oil in a small saucepan over medium heat and cook the onion for 4 minutes until softened and translucent.
3
Stir in the garlic, ginger, cumin, turmeric, chili powder, and garam masala; cook over medium heat for 1 minute until fragrant and darkened.
4
Add the canned tomatoes and water; simmer over medium-low heat for 6 minutes until the sauce thickens and oil separates slightly.
5
Add the chicken and simmer over medium-low heat for 10 minutes, stirring occasionally, until cooked through and opaque.
6
Remove from heat and stir in the reduced-fat yogurt and salt until the sauce is creamy and pale orange.
7
Plate
Spoon the basmati rice into a bowl, ladle the chicken curry over the top, and scatter cilantro over the surface.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 420g420g chicken breast
- 11 onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ginger-fresh
- 200g200g canned tomatoes
- 1/2 cup120g plain yogurt, reduced-fat
- 2 tsp2 tsp cumin-ground
- 1 tsp1 tsp turmeric-ground
- 1 tsp1 tsp chili powder
- 1 tsp1 tsp garam masala
- 2 tsp2 tsp vegetable oil
- 4 tbsp4 tbsp water
- 200g200g basmati rice, cooked
- 2 tbsp2 tbsp cilantro
- salt, to taste
