This is another easy curry dish that can be on the table in less than an hour if you want it to be or prep earlier and cook the next day. We’ve done both and it is equally as good either way.
Yogurt slowly tenderizes the chicken. The spices add the flavour.
Yogurt Chicken Curry
Serve this curry with Basmati Rice or Naan and asparagus for a pop of color, if you have some.
When making Basmati Rice, start that process before cooking the curry. Once you start the actual cooking, the meal takes about 25 – 30 minutes.
I’ve learned over the years to use full fat, plain and natural yogurt unless you want a curdled mess – it does have a few more Carbs, but not that much……and don’t add more fat free yogurt after the curry has cooked thinking maybe it will become creamier – it doesn’t – it just gets sour.
Lesson learned!
Ingredients
- 1 lb. (454 gr) boneless, skinless chicken breast or thighs 0 CHO
- *1 cup (250 gr) plain natural yogurt (10 CHO/3/4 cup/175 ml) 14 CHO
- 1 tsp. salt 0 CHO
- 1 tsp. garam masala 0 CHO
- 1 tsp. Turmeric 0 CHO
- 1 tsp. chili powder 0 CHO
- 1 tsp. ground cumin 0 CHO
- 1 tsp. ground coriander 0 CHO
- ¼ tsp. garlic, minced 0 CHO
- ½ cup (60 gr) red onion, chopped 5 CHO
- 2 medium (250 gr) tomatoes, chopped 7.5 CHO
- 2 TBSP Avocado oil 0 CHO
- 1 tsp. cumin seeds 0 CHO
- 2 TBSP cilantro, finely chopped + more for garnish 0 CHO
TOTAL CHO 26.5 CHO
- TOTAL WEIGHT 735 GRAMS
- 26.5 CHO DIVIDED BY 735 GRAMS = .036 CHO/GRAM
- 1/2 CUP = 120 GRAMS (.036 CHO x 120 GR) 4.32 CHO/1/2 CUP
Instructions
- Place yogurt in a non-reactive bowl.
- In a small bowl, mix all spices and minced garlic, (except the whole cumin seeds – those go into the skillet separately.)
- Mix spices and yogurt together.
- Cut chicken into bites sized pieces 1.5 – 2 inches and mix into the yogurt/spice mix.
- Let rest on the counter while prepping the rest of the meal, or cover and refrigerate 4 – 8 hours.
- Start washing and let Basmati rest if using.
- Heat oil in a skillet and add whole cumin seeds. Toast for 1 minutes, stirring gently with a spatula.
- Add onion and sauté 3 minutes until translucent but not browned.
- Next add chopped tomatoes and sauté for 3 minutes over medium heat. If cooking too fast, cover with a lid. You still want some liquid in the pan before adding the chicken.
- Slowly add chicken/yogurt mixture to the skillet, stirring with the spatula. Cover and cook 15 minutes.
- Remove lid and let the sauce cook down a further 10 minutes, remaining at medium heat. Stir gently with the spatula frequently.
- Stir in chopped cilantro, plate curry on top of the rice, give it a little toss and garnish with more cilantro. Serve immediately.
