Chicken and butternut curry

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

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Serves: 4

Time to make: 40 mins

Ingredients

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spray oil

500g chicken thigh fillets, trimmed, diced

1 red onion, cut in thin wedges

1 ½ tablespoons Indian korma curry paste

400g can diced tomatoes

1 cup salt-reduced chicken stock

750g butternut squash, peeled, seeded, cut in 2cm cubes

1 large courgettezucchiniX, trimmed, sliced

1 teaspoon brown sugarlight brown cane sugarX

lime juice, to taste, plus lime wedges, to serve

4 cups steamed basmati rice

chopped fresh coriandercilantroX, to garnish

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Instructions

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1 Heat a large frying pan or wok with oil and place over a high heat. Add chicken, in batches, and cook for 2-3 minutes until golden. Remove and set aside.

2 Spray pan with a little more oil. Add onion and cook, stirring occasionally, for 3-4 minutes until golden. Add curry paste. Cook, stirring, for 1-2 more minutes or until fragrant. Add tomatoes, stock and butternut. Bring to the boil then cover. Reduce heat to low and simmer for 15 minutes or until butternut is tender.

3 Return chicken to pan with courgette. Simmer for 3 more minutes or until chicken is cooked through. Remove from heat. Add brown sugar and lime juice to taste. Serve with rice and garnish with coriander and lime wedges.

Variations

Make it gluten free: Use gluten-free varieties of curry paste and stock.

Nutrition Info (per serve)

Calories 497cal

Kilojoules 2080kJ

Protein 33g

Total fat 10g

–Saturated fat 3g

Carbohydrates 70g

–Sugars 12g

Dietary fibre 7g

Sodium 370mg

Calcium 100mg

Iron 4mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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