coconut chicken curry
This is one of my favorite dishes to make in fall and winter!! It’s warming, full of flavor, colorful, and nutrient-dense!
Makes 4 servings
Ingredients:
4 servings of organic jasmine or brown rice
3 chicken breasts cut into rough cubes (opt for organic free-range or pasture-raised when possible)
1 diced yellow onion
fresh garlic (around 3-4 cloves)
fresh ginger (a finger of ginger)
1-2 large red bell pepper sliced
1 can full-fat coconut milk (I love Native Forest coconut milk)
1 lime squeezed
lots of baby spinach
2 tbs coconut oil or ghee
2 tsp curry powder
3 tbs red curry paste (less=less spicy, more=more spicy)
2 tsp ground coriander
1/2 tsp ceylon cinnamon
celtic sea salt
black pepper
Optional toppings: cilantro, basil
Method:
start cooking the rice according to the instructions (let it cook during the next steps)
prepare the ingredients for the curry:
dice the onion and place it in a bowl
slice the bell peppers, cut the chicken into cubes — place them in a separate bowl from the bell pepper
mince garlic and ginger and set aside
heat 2 tablespoons coconut oil or ghee in a large deep skillet over medium-high heat. Add onion and saute for 3-4 minutes until they become translucent and tender. Add garlic, ginger, and a bit of sea salt, and saute for one more minute. Add in curry powder, ceylon cinnamon, red curry paste, and coriander until everything is coated
add red bell pepper and chicken. Saute, stirring often, for about 4-5 minutes or until the chicken is browned on both sides but not cooked through.
pour in the coconut milk and squeeze the lime in. Add Celtic sea salt and pepper. Stir, cover, and simmer for around 15 minutes (more time=more flavor)
ensure chicken is cooked through (cooked to 165˚ F). The curry sauce should be slightly thickened at this point
fold in spinach and then remove from heat
serve curry over organic jasmine or brown rice
garnish with cilantro or basil
some nutrients in coconut chicken curry -
Garlic - manganese, vitamin B6, vitamin C, selenium, fiber
Ginger - gingerol (medicinal bioactive compound), calcium, zinc, pantothenic acid, riboflavin, thiamine, vitamin C, magnesium
Spinach - vitamin K, iron, calcium, folate, vitamin A, potassium, magnesium, vitamin C, fiber
Bell pepper - vitamin C, vitamin B6, vitamin K1, potassium, folate, vitamin E, vitamin A, antioxidants such as carotenoids, and other plant compounds
Yellow Onion - vitamin C, folate (B9), vitamin B6, potassium, antioxidants, and other important plant compounds
Coriander - vitamin K, antioxidants, vitamin A, vitamin C, calcium, iron
Black pepper - vitamin K, vitamin E, vitamin A, thiamine (B1), riboflavin (B2), pantothenic Acid (B5), vitamin B6, manganese, copper, iron, calcium, phosphorus, potassium, selenium, zinc, chromium
Brown rice - complex carbohydrates, fiber, folate, riboflavin (B2), potassium, calcium, thiamine (B1), niacin (B3), pyridoxine (B6), pantothenic acid (B5), magnesium, phosphorus, zinc, copper, manganese, selenium
Chicken breasts - complete protein, vitamin B12, tryptophan, choline, zinc, iron, copper
Sources:
https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic
https://www.webmd.com/diet/health-benefits-black-pepper
https://www.healthline.com/nutrition/11-proven-benefits-of-ginger#faq
https://www.webmd.com/diet/health-benefits-spinach
https://www.healthline.com/nutrition/foods/bell-peppers#plant-compounds
https://www.healthline.com/nutrition/foods/onions#plant-compounds
https://www.webmd.com/diet/health-benefits-coriander
https://www.healthline.com/nutrition/is-brown-rice-good-for-you#nutrition