Put creamy curries back on the menu by swapping traditional coconut milk with a healthy alternative
Coconut Chicken Curry Serves 4
This northern Australian dish is a legacy of our close relationships with our Asian neighbours. It’s a healthy variation on a family favourite meal for many Torres Strait and Aboriginal communities.
If you can’t source coconut-flavoured evaporated milk, then substitute it with 3 tablespoons of coconut milk powder mixed into low-fat evaporated milk. You can also substitute any of the fresh vegetables for frozen vegies.
canola oil spray
2 onions, sliced
2 cloves garlic, finely diced
20g piece ginger, finely diced
2 tablespoons curry powder
500g boneless chicken pieces (skin and fat removed), diced
2 potatoes, diced
200g diced sweet potato
2 carrots, sliced
1/2 cup frozen peas and/or corn
500ml chicken stock
1 x 375ml tin low-fat, coconut-flavoured evaporated milk
1 cup rice (brown or basmati are healthier and lower in calories)
chopped coriander or parsley, to garnish
1. Spray the surface of a large pot with canola oil. On medium heat, cook the onions, garlic and ginger. Add curry powder, then add chicken and cook until brown.
2. Add all the vegetables, then add just enough chicken stock to cover them. Bring to a boil, then reduce heat and simmer for a few minutes. If the liquid boils off, add more.
3. Add the evaporated milk, then simmer for a few minutes until vegetables are soft but still retain their shape.
4. When the curry is nearly ready, steam or boil your rice according to the directions on the packet.
To serve: Spoon curry over rice and garnish with herbs.