Healthy Chicken Curry Recipe

Juicy, spiced chicken with charred peppers and a thick, creamy tomato curry sauce, all served over brown basmati rice. The chicken and peppers cook separately in the air fryer or oven for lovely golden edges, while the sauce bubbles away on the hob. It’s a simple, healthy curry for two with plenty of veg, lots of flavour and none of the usual faff.

Course Main Course

Keyword gluten-free chicken curry, healthy chicken curry, high protein chicken curry

Total Time 30

Servings servings

Calories 646kcal

Ingredients

For the chicken

300 g skinless chicken breast cut into 3cm chunks
50 g 0% fat Greek yoghurt
1 tsp garlic-infused oil
1 tsp minced ginger paste
2 tsp mild curry powder
1/8 tsp fine salt

For the roasted peppers

1 medium red pepper deseeded and cut into chunks
1 medium green/yellow pepper deseeded and cut into chunks
1 tsp garlic-infused oil

For the creamy curry sauce

1 tsp garlic-infused oil
100 g leek finely sliced
1 tsp minced ginger paste
2 tsp mild curry powder
300 g passata
50 ml water
1/8 tsp fine salt
1 tsp garam masala
75 g baby spinach
100 g 0% fat Greek yoghurt

To serve

120 g brown basmati rice
A small handful of chives (or fresh coriander) chopped
Lemon wedges

Instructions

Firstly, cook the rice according to the packet instructions. Mix the chicken with its remaining ingredients until coated. Toss the peppers with the oil and set both aside.
Meanwhile, heat the garlic oil in a saucepan over a medium heat. Cook the leek for 5-7 minutes until softened. Stir in the ginger and curry powder for 30 seconds.
Add the passata, water and salt. Simmer for 12-15 minutes until thickened, adding a splash of water if needed.
To cook the chicken and peppers in the air fryer, air-fry them in a single layer at 190°C for 10-14 minutes, turning halfway. Cook in batches if needed.
Alternatively, to cook the chicken and peppers in the oven, preheat the oven to 200°C fan / 220°C. Spread the chicken and peppers over a lined baking tray in a single layer. Cook for around 20-25 minutes, turning halfway, until the chicken is cooked through and the peppers are softened.
Stir the peppers, garam masala and spinach into the sauce until the spinach wilts, then add the cooked chicken. Remove from the heat. Stir the remaining yoghurt into the curry off the heat.
To serve, divide the rice and curry between two bowls. Scatter over the chives or coriander and serve with lemon wedges, if using.

Nutrition