Fireside Low Fat Curry (Printable)
A comforting low fat curry featuring tender chicken and vibrant vegetables in a fragrant sauce.
# List of ingredients:
→ Protein
01 - 14 oz skinless chicken breast, cut into bite-sized pieces (or extra-firm tofu for vegetarian option)
→ Vegetables
02 - 1 large onion, finely chopped
03 - 2 garlic cloves, minced
04 - 1 thumb-sized piece fresh ginger, grated
05 - 2 medium carrots, sliced
06 - 1 red bell pepper, chopped
07 - 7 oz green beans, trimmed and halved
08 - 1 medium zucchini, diced
09 - 14 oz canned diced tomatoes, no added salt
10 - 3.5 oz baby spinach
→ Spices & Seasonings
11 - 1 tablespoon mild curry powder
12 - 1 teaspoon ground cumin
13 - 1 teaspoon ground coriander
14 - ½ teaspoon turmeric
15 - ½ teaspoon chili powder (optional)
16 - ½ teaspoon salt, or to taste
17 - Freshly ground black pepper, to taste
→ Liquids
18 - ¾ cup low-sodium chicken or vegetable broth
19 - 1 teaspoon olive oil
→ Garnish
20 - 2 tablespoons chopped fresh cilantro (optional)
21 - Lemon wedges (optional)
# Steps:
01 - Warm olive oil in a large non-stick saucepan or Dutch oven over medium heat.
02 - Add chopped onion and sauté for 3 to 4 minutes until softened.
03 - Stir in garlic and ginger; cook for 1 minute until fragrant.
04 - Add chicken pieces or tofu; cook 3 to 4 minutes, turning until lightly browned.
05 - Sprinkle curry powder, cumin, coriander, turmeric, and chili powder; stir thoroughly to coat ingredients.
06 - Add carrots, bell pepper, green beans, and zucchini; mix well.
07 - Pour in diced tomatoes and broth; season with salt and black pepper.
08 - Bring to a gentle boil, then reduce heat, cover, and simmer for 18 to 20 minutes until protein is cooked and vegetables are tender, stirring occasionally.
09 - Stir in baby spinach and cook for 2 minutes until wilted.
10 - Taste and adjust seasoning as needed; serve hot garnished with fresh cilantro and lemon wedges, if desired.
# Expert Advice:
01 -
- It feels like sharing a secret with a friend: rich flavors without the guilt.
- This curry became a favorite because it balances hearty protein and fresh veggies in a way that makes healthy eating feel indulgent.
02 -
- Using low-sodium broth lets you control the salt level perfectly, avoiding any overpowering sodium taste.
- Adding spinach last is key—it keeps that fresh green color and tender texture instead of getting mushy.
03 -
- Don’t rush letting the spices bloom in the oil; it deepens the flavor beyond just sprinkling dry powders.
- Low and slow simmering keeps the chicken tender and melds the flavors without drying out your protein.