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Here's an easy and light curry that's ready in under an hour and has only 380 calories per serving. In this recipe, you grind your own spices to create a paste that is bursting with Indian flavours.
Prep Time: 10 min
Cook Time: 45 min

Ingredients

¼ cup white wine vinegar
3 cloves garlic, minced
2 tbsp ginger, fresh, chopped
1 tbsp curry powder
1 tsp cumin, ground
½ tsp cardamom, ground
¼ tsp cloves, ground
¼ tsp hot red chili pepper flakes
2 tsp mustard seeds
1 tsp coriander, ground
2 lb chicken pieces
¼ cup canola oil
2 onion(s), large, chopped
1 can canned diced tomatoes
1 cinnamon stick(s)
salt, to taste
pepper, to taste
12 baby yellow potatoes
¼ cup cilantro, chopped

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Combine vinegar, garlic, ginger, curry powder, cumin, cardamom, cloves, red pepper flakes, mustard seeds and ground coriander in food processor or blender. Blend until smooth. Place mixture in large bowl. Add chicken and 2 Tbsp (30 mL) canola oil and toss to coat chicken well. Set aside.

  2. Heat remaining 2 Tbsp (30 mL) canola oil in large saucepan over medium-high heat. Add onions and saute until golden, about 7 minutes. Add chicken pieces and cook until lightly browned, turning pieces once, about 5 to 7 minutes. Add tomatoes, cinnamon stick, salt and pepper and potatoes. Bring to a boil. Reduce heat, cover and simmer until chicken is cooked through, about 20 to 30 minutes. Remove cinnamon stick. Serve chicken and potatoes in soup bowls and garnish with chopped cilantro.

Nutrition Info

Per 440 g serving Amount
Calories380
Protein35 g
Fat15 g
Saturated Fat2 g
Carbohydrate25 g
Fibre4 g
Sugar7 g
Cholesterol105 mg
Sodium450 mg
Per 440 g serving % Daily Value
Potassium15
Calcium6
Iron20
Vitamin A20
Vitamin C70
Vitamin B644
Vitamin B1228
Folate11
Zinc25