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Light Chicken & Chickpea Curry

Name: Light Chicken & Chickpea Curry
Total time: 40 min
Yield: 5 servings
Ingredients: 1 can (240 g) canned chickpeas (drained); ½ can (400 g) canned crushed tomatoes (28 oz); 1 cup (250 g) nonfat plain Greek yogurt; 1 (150 g) onions; 7.1 oz (200 g) spinach; 1 cup (175 g) white rice (dry); 3 cloves (15 g) garlic (cloves); 2.2 lb (1 kg) chicken breast; 1.1 lb (500 g) frozen riced cauliflower

Curry de pollo y garbanzos (ligero) · en español

⏱ 40 min🍱 5 servings Weight-loss plan

61 gprotein

540calories

57 gcarbs

8 gfat

Per serving. About $3.75 per serving.

Ingredients

canned chickpeas (drained)1 can (240 g)
canned crushed tomatoes (28 oz)½ can (400 g)
nonfat plain Greek yogurt1 cup (250 g)
onions1 (150 g)
spinach7.1 oz (200 g)
white rice (dry)1 cup (175 g)
garlic (cloves)3 cloves (15 g)
chicken breast2.2 lb (1 kg)
frozen riced cauliflower1.1 lb (500 g)
To taste: curry powder 2 tbsp, garam masala, ginger, salt

Steps

Cook the rice.
Sauté onion and garlic 4 minutes; add curry powder and garam masala for 1 minute.
Add chicken pieces and brown 5 minutes; add tomatoes and chickpeas. Simmer 15 minutes.
Stir in spinach; turn off heat and stir in the yogurt.
Divide with the rice into 5 containers.

Tip: Light version: breast instead of thigh, fewer chickpeas and half rice, half riced cauliflower (heat it 5–6 minutes in a pan and mix it with the rice).

Storage: Fridge: up to 4 days · freezer-friendly.

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