Description
This healthier veggie-loaded butter chicken curry features tender boneless chicken breasts simmered in a flavorful homemade spiced tomato sauce with a vibrant mix of roasted cauliflower, carrots, green beans, and fresh spinach. Enriched with creamy yogurt and aromatic coriander, it’s a wholesome, comforting dish perfect for a nutritious weeknight meal.
Ingredients
Units
Scale
Vegetables
- 1 small head cauliflower or half a medium head, florets removed & cut into bite size
- 3 carrots, peeled and sliced
- A large handful green beans (about 150g), stalks removed and cut into bite size pieces
- 200 grams baby spinach leaves
Protein
- 4 skinless, boneless chicken breasts (about 600g), cut into bite-size pieces
Spices & Seasoning
- 2 tbsp butter chicken curry spice blend (Cape Herb & Spices recommended)
- 1/4 tsp cumin
- 1/4 tsp coriander
- 1/2 tsp turmeric
- Salt, to taste
Other Ingredients
- 2 tbsp olive oil
- 1 onion or 2 shallots, finely chopped
- 2 cloves garlic, crushed
- 2 tsp finely grated ginger
- 2 tins (400g each) chopped peeled tomatoes
- 1/2 cup 2% yogurt or fat-free Greek yogurt, plus extra to serve
- 1 tbsp lemon juice (optional)
- A handful roughly chopped coriander/cilantro
Instructions
- Roast Vegetables: Preheat your oven to 190°C (375°F). Spread cauliflower florets and sliced carrots onto a baking sheet, lightly coat with olive oil, and season with salt and pepper. Roast for 30 to 35 minutes until tender and starting to brown around the edges.
- Sauté Onions: Heat 2 tablespoons of olive oil in a large skillet with high sides or Dutch oven over medium heat. Add finely chopped onion and cook for about 5 minutes until softened and beginning to brown.
- Add Garlic, Ginger, and Spices: Stir in crushed garlic, grated ginger, butter chicken spice blend, cumin, coriander, and turmeric. Fry everything together for about one minute until fragrant.
- Simmer Tomato Sauce: Pour in the canned chopped tomatoes and season generously with salt. Allow the sauce to cook for approximately 20 minutes, stirring occasionally until it thickens.
- Cook Beans and Chicken: Add green beans and chicken pieces to the sauce. Cook uncovered for 5 to 7 minutes, then cover with a lid and cook for another 5 to 8 minutes until the chicken is fully cooked and beans are tender.
- Combine Roasted Vegetables: Stir the roasted cauliflower and carrots into the curry. Let it cook together for a few more minutes to meld the flavors.
- Add Yogurt: Mix in ½ cup of yogurt thoroughly to provide creaminess. Add extra yogurt if desired for a richer texture.
- Add Spinach and Finish: Add baby spinach leaves to the curry and gently fold them in to wilt. Cover with a lid briefly to help the spinach incorporate evenly into the sauce.
- Final Touches and Serve: Optionally stir in a tablespoon of lemon juice for brightness and sprinkle with roughly chopped coriander. Serve hot, garnished with extra yogurt and coriander if you like.
Notes
- This curry tastes even better when made in advance as the flavors deepen over time.
- It freezes well with or without rice, making it perfect for meal prep.
- Store leftovers in the refrigerator and gently reheat in the microwave.
- Serves 4 people.
Nutrition
- Serving Size: 1 serving (about 1/4 of recipe)
- Calories: 350 kcal
- Sugar: 10 g
- Sodium: 400 mg
- Fat: 10 g
- Saturated Fat: 3 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 7 g
- Protein: 35 g
- Cholesterol: 70 mg
