Healthy Coconut Chicken Curry

Chicken Curry From Scratch
(with available Shortcuts)

Chicken breast is an excellent food because it’s low in fat, and high in protein.  But seared chicken can get a little repetitive.  Chicken Curry to the rescue!  This recipe contains no sweeteners other than coconut milk.  The only added fat is a mere 2 TBL of butter per serving.

Summary:

Coconut Chicken Curry is essentially Ghee, Garam Marsala, tomatoes, coconut milk, chicken stock, and aromatics.  Healthy right?  Not quite, your typical restaurant will pour in about a pound of butter for 6 chicken breasts.  Considering most athletes might eat 1.5 pieces of chicken, that’s one stick of butter per serving!  And you wonder why Indian and Thai food will make you gain weight.  Truth be told, 1/4 stick of Ghee is enough, and that’s what we’ll base the following recipe on.

How bad is one stick of butter anyway?  Very.  It’s worth 840 calories and 58 grams of saturated fat which is about 300% over your daily recommended allowance.

Ghee

Ghee is refrigerated clarified butter, nothing more.  To make it just melt butter until the solids separate from the butter under low heat.  Use a sieve or cheese cloth to separate.  If you don’t feel like making Ghee, coconut oil makes a good substitute.

Garam Marsala

Indian Spices

Garam Marsala can be made lots of different ways.  The basic list of ingredients is below.  Just toss them in a spice grinder, and you’re good to go.  You can also buy premade garam marsala, but making it fresh tastes better.

  1. 12 parts coriander seeds
  2. 12 parts turmeric
  3. 6 parts cumin seeds
  4. 6 parts cardamom seeds
  5. 6 parts whole black peppercorns
  6. 2 parts fennel seeds
  7. 2 parts mustard seeds
  8. 1 part whole cloves

Making the Chicken Curry

  • Aromatics: 2 onions, 4 garlic clobes, 1 piece of ginger (thumbnail sized)
  • Spices: garam marsala, salt, cilantro, and pepper.
  • Liquids: 2 TBL tomato paste, 2 cups chicken stock, 32 ounces of coconut milk, lemon juice, 1/8 pound of ghee (1/2 stick of butter worth).
  • Foods: 4-8 chicken breasts chopped, 4 tomatoes

Warm the ghee and add in the aromatics.  Cook until the onions are brown.  Add in tomato paste with garam marsla (2 TBL).  Season with cinnamon, salt, and pepper.  Cook 15-25 minutes.  Add the tomatoes, chicken, cilantro, and a tsp of lemon juice.  Keep cooking until the chicken is cooked through.  Finish it off with cilantro, salt, and pepper.

About Coach Paul

Paul Bio PictureView my Bio | Email me
BioMedical Engineering - Johns Hopkins University.
Juris Doctorate - Rutgers.
M|WOD, MET, CFT, FMSII, YBT, RKC, TRX, PN.

Paul has trained over 3000 clients and more than a 100 personal trainers over his 10 years as a mobility and strength coach.  He emphasizes safety and corrective exercises in all programming (strength, weight loss, conditioning, etc.)  His practice focuses on improving flawed movement patterns to prevent injury and improve skeletal-muscular function.  Paul employs Muscle Energy techniques, FMS, Tigger Point Therapy, Yoga, and M|WOD to systematically strengthen weakened muscles and mobilize joints and muscle tissue.  Move Better... Train Better.

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