Healthy Coconut Chicken Curry and Cauliflower Rice

Recipes

healthy coconut curry

A good chicken curry is warming, spicy, comforting and delicious and this healthy interpretation is no different.

Full of Indian flavours, but without the heavy cream or butter, this recipe pairs perfectly with a portion of cauliflower rice, which I have given a ‘pilau’ makeover in the method below.

Coconut chicken curry recipe healthy

Macros

Full-fat Curry:

Calories: 463, Carbs: 11.2g, Fat: 28g, Protein: 41.5g

Reduced Fat Curry:

Calories: 340, Carbs: 9.0g, Fat: 15.9g, Protein: 40.2g

Cauliflower Rice:

Calories: 34.5, Carbs: 3g, Fat: 0.9g, Protein: 3.6g

Ingredients

For the Curry

  • 1 free-range chicken breast
  • 50g baby corn
  • 50g mangetout
  • ¼ white onion
  • 3 tbsp coconut milk (reduced fat*)
  • 1 tsp ground almonds
  • ½ tsp coconut oil
  • ½ tsp curry powder
  • ¼ tsp cumin
  • ¼ tsp cinnamon
  • ¼ tsp turmeric
  • ¼ tsp garlic powder

For the Rice

  • 100g cauliflower
  • 1 tsp turmeric
  • 1 tsp cumin
  • pinch of salt

Method

For the Curry

  1. Marinade the chicken in the curry blend
  2. Roast the chicken in the oven for 20 minutes until cooked
  3. Pull the chicken apart with two forks
  4. Dice the onion and sautee in a pan with the coconut oil and spices. Don’t let the spices burn.
  5. Add the chicken to the pan with the baby corn and mange tout
  6. Pour over the coconut milk
  7. Reduce the heat and simmer
  8. Season and top with ground almonds and fresh coriander

*Using reduced fat coconut milk is optional, so I have provided the macros for both full fat and reduced fat, so that you can choose which one best suits your diet. Often low fat means high sugar or an increase in artificial flavours to improve the taste, however, this isn't the case with coconut milk as the only real difference is the reduction in fat and calories. It tastes just as 'coconutty' but isn't so thick. 

Method

For the Pilau Cauli Rice

  • Pulse the cauliflower in a food processor until it has the consistency of couscous or rice.
  • Combine the spices with the coconut oil and mix well.
  • Pour over the cauliflower rice and stir to coat.
  • Heat in the microwave for 3 minutes or saute in a pan.

If you're really looking to take your health, nutrition and training to the next level in 2017, why not speak to us about our UP Personal Training plans.

If you don’t live near a UP gym you can still get in the best shape of your life with one of our UP Online Personal Training plans from anywhere in the world.

Achieve your goals with us!

Contact us for more information about our products and services

Shape Created with Sketch. up