|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 33g||43%|
|Saturated Fat 18g||90%|
|Total Carbohydrate 45g||16%|
|Dietary Fiber 10g||37%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Who would have thought that the humble cauliflower would have made such a comeback as it has in recent years? The once much-maligned vegetable is now the darling of the culinary world and positively shines in this Cauliflower and Chicken Curry recipe.
Not only is this curry recipe quick and easy to make, but it is also inexpensive, yet a nutritious dish and perfect for a main meal, lunch or supper dish.
Use chicken thighs for this dish, they are also cheaper to buy than the breast fillets and are also tastier and work well in any curry dish - breasts are lost with all the spices.
This recipe can also be adapted for non-meat eaters by simply omitting the chicken. Proceed with the recipe and ignore all references to the bird.
- 6 large chicken thighs (skinless and boneless)
- 2 tablespoon oil
- 1 large onion (finely diced)
- 2 green chilies (finely diced)
- 1 piece ginger (1-inch, finely grated)
- 3 cloves garlic (minced)
- 1/2 teaspoon chili powder
- 1 teaspoon turmeric
- 2 teaspoon garam masala
- 1 tablespoon brown sugar
- 1 tin tomatoes (chopped)
- 1 can coconut milk
- 1 cauliflower (broken into florets)
- Salt to taste
- Black pepper to taste
- 2 large handfuls spinach
Gather the ingredients.
Start by cutting the chicken thighs into 2.5cm ( 1" x 1") sized chunks. Heat 1 tablespoon oil in a large frying pan and brown the chicken on all sides. Remove the chicken from the pan and keep to one side.
Add the remaining tablespoon of oil to the same pan, add the chopped onion and cook on medium heat until the onions are soft.
Add the green chili, ginger, and garlic and continue to cook for 1 minute, taking care not to burn. Then, add the chili powder, turmeric, garam masala, and sugar and cook for a further minute stirring constantly.
Pour in the tomatoes and coconut milk, stir well, then add the chicken and cauliflower. Simmer for 10 minutes until the cauliflower and chicken are cooked through. Add a little stock or water if the sauce gets too thick.
Check the seasoning, and add salt and/or pepper as required, then stir through the spinach until it just starts to wilt.
Serve the curry into warmed bowls with cooked rice, and/or Naan bread or chapattis on the side.
Alternatives to Chicken and Cauliflower
This recipe really does need the cauliflower, the spices and cream, it is this which gives it the texture and flavor required. After that add or take away to your heart's desire. Switch the spinach for kale or other greens, or omit altogether. Peas are a good addition as is corn. It is up to you.
Based on a recipe from Love Your Greens