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Healthier Veggie-Loaded Butter Chicken Curry Recipe

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3.8 from 14 reviews

This healthier veggie loaded butter chicken curry combines tender chicken breasts with a medley of roasted vegetables and a rich, spiced tomato sauce, finished with creamy yoghurt and fresh spinach. It’s a nutritious and flavorful take on a classic Indian-inspired dish that’s perfect for a family meal.

Ingredients

Vegetables

  • 1 small head of cauliflower or half a medium head (florets removed & cut into bite size)
  • 3 carrots (peeled and sliced)
  • A large handful of green beans (about 150g, stalks removed and cut into bite size pieces)
  • 200 grams baby spinach leaves

Meat and Dairy

  • 4 skinless, boneless chicken breasts (about 600g, cut into bite-size pieces)
  • ½ cup 2% yoghurt (or fat-free or Greek, plus extra to serve)
  • 2 tbsp olive oil (plus extra for roasting vegetables)

Spices and Seasonings

  • 2 garlic cloves (crushed)
  • 2 tsp finely grated ginger
  • 2 tbsp butter chicken curry spice blend (such as Cape Herb & Spices)
  • ¼ tsp cumin
  • ¼ tsp coriander
  • ½ tsp turmeric
  • Salt, to taste
  • Black pepper, to taste

Others

  • 2 (400 grams each) tins of chopped peeled tomatoes
  • 1 onion or 2 shallots (finely chopped)
  • 1 tbsp lemon juice (optional)
  • A handful of roughly chopped coriander/cilantro

Instructions

  1. Roast the vegetables: Preheat the oven to 190°C (375°F). Spread cauliflower florets and sliced carrots on a baking sheet, lightly coat with olive oil, and season with salt and pepper. Roast for 30 to 35 minutes until tender and slightly browned on the edges.
  2. Cook the base: Heat about 2 tablespoons of olive oil in a large skillet with high sides or Dutch oven over medium heat. Fry the chopped onion until softened and beginning to brown, about 5 minutes.
  3. Add aromatics and spices: Stir in crushed garlic, grated ginger, butter chicken spice blend, cumin, coriander, and turmeric. Fry for about one minute to release the spices’ flavors.
  4. Simmer the tomato sauce: Pour in the chopped tinned tomatoes, season generously with salt, and simmer for about 20 minutes until the sauce thickens slightly.
  5. Cook chicken and beans: Add green beans and chicken pieces. Cook for 10 to 15 minutes until chicken is cooked through and beans are tender. Cover with a lid for half the cooking time to retain moisture.
  6. Combine roasted vegetables: Once the cauliflower and carrots are roasted, stir them into the curry sauce. Let the mixture cook together for a few minutes.
  7. Mix in yoghurt: Stir in the yoghurt to add creaminess. Add extra yoghurt if desired for a richer texture.
  8. Add spinach: Fold baby spinach leaves into the curry gently, helping them wilt by putting the lid on for a short while if needed.
  9. Finish with fresh flavors: Add an optional squeeze of lemon juice and sprinkle with roughly chopped coriander. Serve hot, garnished with additional yoghurt and coriander if liked.

Notes

  • The lemon juice is optional but adds a nice brightness to the curry.
  • Using Greek yoghurt helps add creaminess without too much fat.
  • Roasting the vegetables separately enhances their flavor and texture within the curry.
  • This dish can be served with rice, naan bread, or a side salad for a complete meal.
  • Adjust the spice blend to your taste preference for more or less heat.

Find it online: http://recipesbyliza.com/healthier-veggie-loaded-butter-chicken-curry-recipe/