Indian chicken and vegetable curry

This Indian chicken and vegetable curry is a really versatile and hearty dish, packed with flavour, high in iron and fibre, this will quickly become your go-to favourite weekend meal

Serves: 4

Time to make: 1 hr

Hands-on time: 15 mins

Ingredients

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spray oil

500g lean chicken thigh fillets, fat-trimmed, cut in chunks

1 medium-sized onion, chopped

1 carrot, cut in 2cm pieces

¼ cup rogan josh curry paste

400g can chopped tomatoes

1 cup liquid no-added-salt chicken stock

400g pumpkin, peeled, cut in 2cm pieces

200g cauliflower florets

200g green beans, cut in 3cm pieces

4 cups baby spinach

2 tablespoons coconut milk powder

3 cups steamed basmati rice

4 tablespoons mint raita (made with ¾ cup low-fat plain yoghurt mixed with 2 tablespoons finely shredded fresh mint)

Instructions

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1 Lightly spray a large saucepan with oil and place over a medium heat. Brown chicken in 3 batches and transfer to a plate. Respray saucepan with oil. Add onion and carrot and cook for 5 minutes or until softened.

2 Add curry paste and cook, stirring, for 30 seconds or until fragrant. Return chicken to pan with tomatoes, stock, 2 cups water and pumpkin. Bring to the boil. Reduce heat and simmer, covered, for 45 minutes or until chicken is tender.

3 Add cauliflower and beans. Cook, uncovered, for 5-6 minutes or until tender. Stir through spinach.

4 Combine coconut milk powder with 1 tablespoon warm water in a small bowl. Stir into curry. Serve with rice and mint raita.

Variations

Make it gluten free: Use gluten-free curry paste and check stock and yoghurt (raita) are gluten free.
Frozen vegetables also work well in this recipe.
Slow cooker variation: This recipe can also be cooked for 6–10 hours in a slow cooker on low.

HFG tip

This dish freezes well for up to 1 month.

Nutrition Info (per serve)

Calories 435cal

Kilojoules 1820kJ

Protein 34g

Total fat 14g

–Saturated fat 6g

Carbohydrates 45g

–Sugars 12g

Dietary fibre 8g

Sodium 380mg

Calcium 160mg

Iron 4.5mg

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.