Curried Chicken with Yogurt
This dish is a tangy, spicy, and low-calorie way to dress up chicken, and I’ve been making it since the 1970s so it’s tried and true. It was a dish much beloved by my children when I served it with pasta and, particularly, when I made it with thighs and legs which tend to be more tasty than the breast.
Under my gluten-free and Weight Watcher regime, however, I now make it with chicken breasts, halve them for portion control, and serve the dish over a carbohydrate such as quinoa or rice, which is shown in the photo.
I also like to add a sprinkling of sheep romano cheese (which is not in the photo) to each serving. It’s interesting how an Italian cheese can enhance the flavour of an Indian dish.
Because I love the sauce, I have always doubled the quantity that was made in the original recipe. Feel free to cut back if you wish.
Makes 4-6 servings
- 1½ – 2 lbs, chicken pieces, bone-in and skinless
- 1 cup plain goat or sheep yogurt
- 2 tsp. curry powder
- 1 tbsp. minced garlic
- ½ tsp. each ground coriander, ground ginger, and salt
- 2 tbsp. chicken-broth powder and ½ cup water or ½ cup chicken broth
- 1 small onion, diced
- 1½ cup diced tomatoes
- 1 bay leaf
- 4-6 tbsp. non-cow parmesan or romano
- In a medium bowl, combine yogurt, garlic, spices, and salt.
- Roll each chicken part in the yogurt mixture and then place in a pan.
- If you leftover yogurt mixture, pour it over the chicken.
- Let coated chicken sit at room temperature for 30 minutes. If you make do this early in the day and won’t be cooking it until dinner, cover the pan with clear wrap and put in the refrigerator.
- In heavy casserole pot, bring chicken broth-water mixture to a boil.
- Add onion and cook for 1-2 minutes until soft.
- Add tomatoes and bay leaf and simmer for 5 minutes.
- Add chicken with yogurt mixture, and stir to combine.
- Bring mixture to a boil.
- Reduce heat, cover, and let simmer about 30 minutes. If you’ve reduced the sauce, turn pieces over one or twice, while cooking. Chicken will give off liquid over time and increase sauce quantity.
- Put each piece over rice or pasta and sprinkle with 1 tbsp. cheese
For Weight Watchers: The only point values in this dish are in the chicken, the yogurt, and the cheese. This dish is also very flexible. You can choose what chicken to use, how much, and cut back on the sauce if you like. Therefore, it’s impossible to calculate how much sauce you will have. In my recipe, the total point value for the sauce is 4 points in both the Points and PointsPlus plans. Whatever your sauce WW points, just remember to add in the value of the cheese and your chicken!
(Adapted from a very old Weight Watcher cookbook whose name is long gone.)