Saturday, August 18, 2012

Low GI Recipes - Chicken Curry

This is also from a Better Homes and Gardens Australia Diabetic Living magazine, I can't find the actual magazine but it is from a couple of years ago.  I always get good readings after eating this, and the other morning I got the best reading ever after eating this the night before.  I hope you enjoy it as much as we do.

Chicken Curry, Serves 6
(we halve the recipe for chicken, garlic and onion but leave the spices, tomato, yoghurt and water the same as if you are serving 6.  Hubby has a larger portion than me or takes some the next day for lunch).

1kg chicken pieces (skin removed), lately we have been using boned skinless chicken thighs which reduces the cooking time and still tastes yummy.
2 tspn olive oil
1 brown onion, chopped
4 cloves garlic, crushed
2 tspn fresh ginger, finely chopped
1 tspn ground cumin
1/2 tspn ground turmeric
1 Tblspn ground coriander
1 tspn ground black pepper

1 medium tomato, finely chopped
1 tsp ground cayenne pepper (optional)

130gm (1/2 cup) low fat plain yoghurt
125ml (1/2 cup) water
1 Tblspn lemon juice
Chopped fresh coriander for garnish
2 lemons cut into wedges for garnish

Cut 2-3 slits about 2.5cm long in each piece of chicken (we don't do this with the boneless chicken thighs).  Line a large plate with paper towels.  In a large heavy-based saucepan (with lid), heat the oil on med-high.  Add 1/2 chicken pieces and cook, turning occasionally for 5 mins or until chicken is light golden brown.  Transfer to the lined plate and repeat with the remaining chicken.  Set aside.

Add to pan the onion, garlic, ginger and cumin.  Reduce heat to medium and cook stirring often, for 6-8 mins or until onion begins to soften.  Add turmeric, coriander, pepper, tomato and cayenne pepper.  Cook, stirring occasionally for 2 mins.

In a small bowl, using a fork, whisk the yoghurt until smooth.  Gradually add to the pan while stirring.  Return the chicken to the pan.

Stir in water.  Cover and bring to a simmer.  Reduce heat to low and cook, partially covered for 20-25 mins or until the chicken is cooked through.

Pour over lemon juice.  Sprinkle with chopped coriander.  Serve with rice and lemon wedges.


  1. Sounds good. And if it returns low readings, even beter.

    1. It is very yummy and the low readings are a bonus for sure.

  2. Thanks for including this recipe. I may try lovely legs which don't take too much longer to cook and also perhaps a couple of drops of Tabasco in place of the cayenne pepper...just a thought. Can I use parsley in place of coriander? Guess it would work OK.

    1. Sure the lovely legs would work well, we sometimes leave out the cayenne pepper so may do that rather than Tabasco sauce which is a whole different favour. Not sure about parsley, but I don't see why you couldn't use the flat leaf as an alternative garnish. Hope you enjoy it.