4 pounds skinless, boneless chicken breast halves, chopped
1 tablespoon salt (for chicken)
3/4 cup cooking oil
2.5 cups chopped onion
4 tablespoon minced garlic
5 teaspoons minced fresh ginger root
4 tablespoon curry powder
4 teaspoons ground cumin
4 teaspoons ground turmeric
4 teaspoons ground coriander
4 teaspoons cayenne pepper
2 cans (15 ounce) tomatoes
3 cups plain yogurt
2 bell peppers, chopped
6 carrots, chopped
2 teaspoons salt
1.5 cup water
4 teaspoons garam masala
4 tablespoons chopped fresh cilantro
4 tablespoons fresh lemon juice
Cook enough Rice for the group!
1. Sprinkle the chicken breasts with salt.
2. Heat the oil in a large skillet over high heat; partially cook the chicken
in the hot oil in batches until completely browned. Transfer the
browned chicken breasts to a plate and set aside. Chop when
3. Reduce the heat under the skillet to medium-high; add the onion, garlic, carrots, and ginger to the oil remaining in the skillet and cook and stir until the onion turns translucent, about 8 minutes.
4. Stir the curry powder, cumin, turmeric, coriander, cayenne,
chopped bell peppers and 1 tablespoon of water into the onion
mixture; allow to heat together for about 1 minute while stirring.
5. Mix the tomatoes, yogurt, 1 tablespoon chopped cilantro, and 1 teaspoon salt into the mixture. Return the chicken breast to the skillet along with any juices on the plate. Pour 1 cup water into the mixture;
bring to a boil, turning the chicken to coat with the sauce.
Sprinkle the garam masala and 2 tablespoons cilantro over the
6. Cover the skillet and simmer until the chicken breasts are
no longer pink in the center and the juices run clear, about 20
minutes. Sprinkle with lemon juice and remaining cilantro to
Nutritional Fun Facts
Curry dishes are found in cultures all over the world. From Africa to Asia, blending spices, chilies, and random assortment of meat and veg has inspired our taste buds for centuries. This dish is one of many variations of curry – savory, healthy, hearty, and will have you wanting more!
The Herbs and Chilies:
Cumin has 66mg of iron per 100g – important for blood cell production!
Cayenne helps speed up digestion/metabolism by stimulating enzyme production in the gut.
Curry is full of turmeric – a natural anti-inflammatory food
Cilantro is one of the richest herbal sources for vitamin K; provide about 258% of DRI. Vitamin-K has a potential role in bone mass building by promoting osteotrophic activity in the bones.
Garlic contains many flavonoid anti-oxidants like carotene beta, zea-xanthin, and vitamins like vitamin-C. Vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals
Chilies contain health benefiting an alkaloid compound in them, capsaicin, which gives strong spicy pungent character. Early laboratory studies suggest that capsaicin has anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties.
1. The origin of the word 'curry' comes from 'kari', the Tamil word for 'spiced sauce'. The term spread to the West in the 1600s.
2. The spiciest pepper in the world is the Carolina Reaper (2,200,000 SHU). Jalapenos are only 2,500 – 5,000 units on Scovilles Heat Scale!