Chicken Green Bean Eggplant Curry

Posted 2016-04-04 by Annalisa Brown ⇒ follow

The quest for a continued healthy eating regime coupled with a balanced lifestyle has allowed me to experiment with a combination of different flavours to enhance the taste of food, maintain clean eating principles without compromising the flavours and freshness of what I’m eating.

Admittedly I haven’t been the greatest fan of curries due to the usually high calorie content that is so often associated with Indian, Malay and Thai cuisine.

However, my focus on using a combination of herbs, spices and water to create my own low fat and low calorie curry paste soon changed my perception and reluctance to feast on the delectable flavours a curry can offer.

The way food is cooked rather than the type of food eaten does help to make a very simple but monumental healthy lifestyle change.

Although I included chicken in this recipe, you can quite easily create a vegan option by simply omitting the chicken.

This is low in fat and in calories and maintains clean eating principles without compromising on flavour and taste.

Preparation Time: 10 minutes
Cooking Time: 10-15 minutes
Makes: 4 servings

Ingredients
500g chicken breast
1 small eggplant
250g green beans
1 handful fresh coriander
3 teaspoons curry powder
1 teaspoon turmeric
1 teaspoon cumin
½ teaspoon salt
½ teaspoon black pepper
1 tablespoon rice malt syrup
½ cup water
1 tablespoon coconut oil

Garnish with poppy seeds, fresh coriander and chilli flakes.

Serve the curry with brown rice.

Method

Dice the chicken into mid sized chunks.

Cut the ends of the green beans and remove the bean string (if necessary).

Dice the eggplant into large chunks.

In a small bowl combine the curry powder, turmeric, cumin, salt, black pepper and rice malt syrup, then add the water and mix into a smooth paste. You may want to add a little more water for a thinner paste.

Place the coconut oil in a frying pan on high heat, then add the chicken and cook for about 5-8 minutes, or until the chicken just starts to turn a pale golden colour.

Add the green beans, eggplant and coriander and cook for 2-3 minutes.

Combine the spices, herbs and water to create a curry paste. Cook the chicken, green beans and eggplant then add the curry paste.

Reduce to a medium heat then add the curry paste, folding the paste throughout the ingredients. If the paste dries up, add a little more water to make a thinner paste. The amount of water will vary depending on how thick (or thin) a curry you prefer. Cook the curry for another 5 Minutes.

You can cook the curry slighting longer until the beans and eggplant are tender however, if like me, you prefer your beans to be slightly crunchy and the eggplant just tender then stick to the 5 minutes above.

Fold the curry paste through the chicken and vegetables, if the paste dries up add a little more water to make a thinner paste.

Remove the curry from the heat and transfer to a serving bowl.

Garnish with poppy seeds, some additional fresh coriander and chilli flakes.

To create a vegan meal, simply omit the chicken from this dish.

Serve immediately with brown rice.

Note
I used Keen’s Traditional Curry Powder in this recipe which already contains many of the spices I would have bought if I was to make the curry powder from absolute scratch. The spices that can be found in Keen’s; includes turmeric, coriander, salt, fenugreek, black pepper, chilli, allspice and celery.

To make this dish vegan simply omit the chicken. You can also make the curry spicier by garnishing the curry with chilli flakes.

Categories
#curries
#chicken
#eggplant
#beans
#low_fat
#low_salt
#clean_eating
#healthy
#gluten_free
#dairy_free
#nut_free
#spices
#herbs
#paleo
#egg_free
#sugar_free
#grain_free
#easy
#one_pan_cooking
#mains

%recipeyum

227602 - 2023-07-17 10:29:23

Vegetarian Lasagna

Edible Mint Snowmen

Vegetarian Black Bean Chili

Tiramisu Pudding

Golden Syrup Dumplings

Honey Lemon Chicken

Chicken Green Bean Eggplant Curry

Tags