Chicken Curry with Vegetables: Delicious and Heart Healthy

My husband is very cooperative about food and he is also very heart-healthy. He loves flavorful spicy foods. He does enjoy eating meat once in a while. 

When he asked for a meat based dinner, I opted for the healthy option, chicken.

Chicken is a lean protein, perfect for heart healthy low cholesterol recipes. 

I use either chicken legs or thighs. I know they are darker meat. But breasts are so tasteless.  

I made a spicy flavorful chicken curry with lots of vegetable for a healthier version with brown rice and salad. In India when I had chicken curry at home and we ate a lot of it, there was no vegetable in it. We had separate vegetable dishes on the side. My dad loved meat and fish. We only ate pure vegetarian one day a week and that also he complained about it. Anyhow, I digress. 

Here I don't have time or energy to make a 4 course dinner, so I have integrated vegetables into the chicken curry and it works great. My family loves it. Here is our dinner on pretty Corelle plates. 

🍛 Chicken Curry (with vegetables in it)

🧄 Ingredients (Serves 4–6)

• 1.5 lbs chicken (thighs or legs)
• 2 tbsp olive oil
• 1 large onion, finely chopped
• 4 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 1 tsp turmeric powder
• 1 tsp ground cumin
• 1.5 tsp ground coriander
• ¼ to ½ tsp cayenne pepper (adjust to taste)
• ½ teaspoon of garam masala
• 2 tbsp tomato paste
• 2 tbsp of yogurt (Greek or regular, use plain only, not flavored)
• 2 medium potatoes, peeled and cubed
• 1 cup green beans, cut into 1-inch pieces
• 1 cup carrots, sliced
• 1 medium zucchini, sliced (you can use any vegetables that you like)

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 Steps;

• In a large pot or deep skillet, heat oil over medium heat. Add chopped onion and sauté until golden brown (about 8–10 min).
• Stir in garlic and ginger and cook for 1–2 minutes
• Add turmeric, cumin, coriander, and cayenne. Stir for 30 seconds.
• Add tomato paste and cook for 1–2 minutes, stirring to coat the onions and spices. You can sprinkle a little water on it so that nothing burns or sticks to the pan.
• Add the yogurt and cook everything together for another 1-2 minutes.
• Add chicken pieces and stir to coat in the spicy mixture. Cook for 4–5 minutes until lightly browned.
• Add potatoes, carrots, and green beans. Stir, then pour in enough water to just cover everything (start with 2 cups, add more as needed). Bring to a simmer.
• Cover and cook on low heat for 20–25 minutes, until potatoes and carrots are tender.
• Add zucchini in the last 5–7 minutes so it stays firm but tender.
• You can add some garam masala on the top (optional, I use homemade ones) and simmer it uncovered for a few minutes, and it is done. 

Happy Curry Night!