Katsu Curry

Low Fat Chicken Curry with Rice

Low Fat Chicken Curry With Rice

Ingredients

• 1 cup basmati rice
• 3 teaspoons vegetable oil, preferably canola
• 6 skinless chicken thighs, fat trimmed
• 2 cups finely chopped onions, about 3 medium onions
• 5 cloves garlic, minced
• 2 tablespoons minced fresh ginger
• 2 tablespoons curry powder, preferably madras
• 1 tablespoon ground coriander
• 1/2 teaspoon ground red pepper, or to taste
• 2 cups defatted reduced-sodium chicken broth
• 15 ounces chickpeas, drained and rinsed, 1 1/2 cups
• 14 ounces diced tomatoes, drained
• 2 cups frozen peas, thawed
• salt & freshly ground black pepper, to taste
• 2 tablespoons chopped fresh cilantro, optional
• lime wedges, for garnish

Method

1. Preheat oven to 400°F.
2. Soak rice in cold water for 20 minutes.
3. Drain.
4. Meanwhile, heat 1 teaspoon of the oil in a Dutch oven over medium-high heat.
5. Add chicken and cook until browned on all sides, 6 to 8 minutes.
6. Transfer the chicken to a plate.
7. Reduce the heat to low, add the remaining 2 teaspoons oil and heat until hot.
8. Add onions and cook, stirring, until light golden, 10 to 15 minutes.
9. Stir in garlic, ginger, curry powder, coriander and ground red pepper; cook, stirring constantly, until fragrant, about 2 minutes.
10. Increase the heat to medium-high; stir in chicken broth, chickpeas, tomatoes and the soaked and drained rice; bring to a simmer.
11. Nestle the browned chicken pieces in the rice.
12. Cover and bake for 20 to 25 minutes, until the rice is tender and most of the liquid has been absorbed.
13. Remove the chicken pieces and stir peas into the rice.
14. Season with salt and pepper.
15. Set the chicken back on the rice, and sprinkle with cilantro, if using.
16. Serve with lime wedges.
17. Makes about 8 cups, for 6 servings.
18. Calories per serving: 23 grams protein, 10 grams fat2 grams saturated fat, 54 grams carbohydrate; 695 mg sodium; 46 mg cholesterol; 8 grams fiber