Description
A healthier take on classic butter chicken curry packed with nutrient-rich vegetables like cauliflower, carrots, green beans, and spinach. This recipe uses a flavorful blend of spices and a tomato-based sauce, combined with tender chicken breasts and a touch of yogurt for creaminess. It’s baked and stovetop cooked to develop rich flavors and a satisfying texture, perfect for a wholesome family meal.
Ingredients
Scale
Vegetables
- 1 small head cauliflower or half a medium head, florets removed and cut into bite size pieces
- 3 carrots, peeled and sliced
- 1 large handful green beans (about 150 grams), stalks removed and cut into bite-size pieces
- 200 grams baby spinach leaves
Main Ingredients
- 4 skinless, boneless chicken breasts (about 600 grams), cut into bite-size pieces
- 2 x 400 grams tins chopped peeled tomatoes
- ½ cup 2% yogurt or fat-free or Greek yogurt, plus extra to serve
- 1 tbsp lemon juice (optional)
- A handful of roughly chopped coriander/cilantro
- Salt, to taste
Spices & Seasonings
- 2 tbsp olive oil, plus extra for coating vegetables
- 1 onion or 2 shallots, finely chopped
- 2 cloves garlic, crushed
- 2 tsp finely grated ginger
- 2 tbsp butter chicken curry spice blend (Cape Herb & Spices recommended)
- ¼ tsp cumin
- ¼ tsp coriander
- ½ tsp turmeric
Instructions
- Roast Vegetables: Preheat the oven to 190°C (375°F). Spread the cauliflower florets and sliced carrot on a baking sheet. Lightly coat them with olive oil, season with salt and pepper, and bake for 30–35 minutes until tender and starting to brown at the edges.
- Sauté Onion: In a large skillet or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add the finely chopped onion and fry until softened and beginning to brown, about 5 minutes.
- Add Aromatics and Spices: Stir in crushed garlic, grated ginger, butter chicken spice blend, cumin, coriander, and turmeric. Cook for about one minute to release the aromas.
- Simmer Tomato Sauce: Pour in the two tins of chopped peeled tomatoes. Season generously with salt and cook the sauce uncovered for about 20 minutes until it begins to thicken and flavors concentrate.
- Add Chicken and Green Beans: Add the bite-sized chicken pieces and green beans to the tomato sauce. Cook for 10–15 minutes until the chicken is fully cooked; cover with a lid for about half of this time to retain moisture.
- Combine Roasted Vegetables: Once the cauliflower and carrots are out of the oven, stir them into the curry sauce. Let everything cook together for a few minutes to meld flavors.
- Incorporate Yogurt: Stir in the ½ cup of yogurt to add creaminess. Add more yogurt if a richer texture is desired.
- Add Spinach: Fold baby spinach leaves into the curry, helping them wilt into the sauce. Cover with a lid briefly to assist the spinach in softening evenly.
- Finish with Lemon and Coriander: Optionally, add a squeeze of lemon juice and sprinkle with chopped coriander. Serve with additional yogurt and coriander sprigs if desired.
Notes
- This butter chicken curry can be prepared in advance; its flavors improve after resting for a few hours or overnight.
- The dish freezes well, both with and without accompanying rice.
- Store any leftovers in the refrigerator and reheat gently in the microwave or on the stovetop.
- Use free-range chicken breasts for better quality and flavor.
- Adjust yogurt quantity to your desired creaminess and tang.
Nutrition
- Serving Size: 1 serving (approximately 1/4 of recipe)
- Calories: 350 kcal
- Sugar: 8 g
- Sodium: 480 mg
- Fat: 9 g
- Saturated Fat: 3 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 6 g
- Protein: 38 g
- Cholesterol: 75 mg
