Easy Healthy Curried Chicken and Rice

This healthy curried chicken and rice recipe, which has elements of biryani and korma, is a delicious, low fat dinner idea the whole family will enjoy!

This healthy curried chicken and rice recipe was inspired by a delicious chicken biryani I enjoyed on a recent visit to London where I stumbled upon what looked like a street food festival.  Lucky me!  I think food cooked and eaten outdoors always tastes better than indoors. That chicken biryani, served in a styrofoam container, handed to me in a paper bag with a plastic fork in it, was the best I ever had!

This easy chicken curry with rice has elements of biryani as well as korma.  The chicken is marinated in a creamy mixture of spices, coconut milk and yogurt so it's infused with lots of flavour.  Unlike a biryani, however, where chicken is cooked together with the rice, for this recipe I cooked the chicken separately then combined it with the cooked rice. 

Chicken cooks very quickly and for me the most reliable way of ensuring it doesn't become tough and stringy is by cooking it separately.

The curried chicken and rice recipe is quite low in fat.  It contains a little oil and the marinade itself is made using a combination of coconut milk (only 200 ml) and fat free Skyr (use low fat Greek yogurt or fromage frais instead).

How to make curried chicken and rice: step-by-step

1.In a mixing bowl combine the coconut milk with the yogurt, salt and all the spices.  Stir thoroughly until smooth.

2. Add the chicken pieces into the bowl and coat in the marinade. Cover and refrigerate for at least 2 hours.

3. In a large shallow pan heat up 3 tablespoons of oil, add the chicken along with the marinade and cook over a medium/high heat for about 6 minutes or until fully cooked (do not overcook it), stirring often. (Start cooking the rice, according to the packet instructions, first, and after it's been boiling for about 5 minutes start cooking the chicken).

4. Remove the pan from the heat, add the cooked rice, frozen peas and stir thoroughly. Adjust the seasoning if needed, scatter freshly chopped cilantro over the top and serve.

Expert tips for making easy chicken curry with rice

• Marinate the chicken for at least 2 hours (or overnight).
• The chicken will need only about 6 minutes to cook so do this step after your rice has been cooking for about 5 minutes.  That way both the rice and the chicken will be ready at the same time and all you'll have to do is combine them and serve.
• To ensure the chicken is tender and juicy it is essential not to overcook it.
• Frozen peas: I used petits pois as they are sweeter than ordinary garden peas but it's personal preference. 
• Storing: Leftovers can be refrigerated for up to 3 days.  You may have to add a drop of water to loosen the mixture when reheating it.
• Freeze for up to 3 months.

You might also like

• Vegan Tofy Curry with Peas
• Butternut Squash Coconut Chicken Curry with Lentils
• Easy Vegetable Curry with Paneer
• Curried Beluga Lentils Recipe with Vegetables

Check out also this collection of 13 healthy, easy one pot chicken recipes!

Keep in touch!

If you make this easy chicken rice curry recipe I'd love to know how it turned out for you. Let me know in the comments below, thanks:)

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Recipe

Easy Healthy Curried Chicken and Rice

This healthy curried chicken and rice is a delicious, low fat weeknight dinner idea the whole family will enjoy!

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Course: Dinner, Lunch, Main

Cuisine: gluten free, Indian Fusion

Prep Time: 10 minutes minutes

Cook Time: 15 minutes minutes

Marinating: 2 hours hours

Total Time: 2 hours hours 25 minutes minutes

Servings: 5 servings

Calories: 416kcal

Author: Monika Dabrowski

Ingredients

• ▢ 1⅓ pounds (600 g) chicken breast skinless, diced
• ▢ ⅘ cup (200 ml) coconut milk
• ▢ ⅔ cup (130 g) uncooked basmati rice
• ▢ 1 cup (130 g) frozen peas or petits pois
• ▢ 4 tablespoons yogurt
• ▢ 1½ teaspoons garam masala, cumin powder, turmeric powder each
• ▢ 1 teaspoon ginger powder, coriander powder, onion granules, garlic granules, chilli flakes each
• ▢ ⅔ teaspoon fine sea salt
• ▢ 3 tablespoons olive oil
• ▢ Freshly chopped coriander cilantro for garnish

Instructions

• In a large non-metal bowl combine the coconut milk, Skyr, salt and all the spices. Stir, add the chicken pieces and mix thoroughly. Cover and chill for at least 2 hours (or overnight).
• Cook the rice according to packet instructions.
• When the rice has been cooking for 5 minutes start frying the chicken. In a large pan heat up the oil, pour in the chicken together with the marinade, stir and fry over a high/medium heat for approximately 6 minutes (± 1 minute, depending on the size of your chicken pieces), stirring often.
• Remove from the heat, combine with the cooked rice (while still hot), add the petits pois and stir through. Garnish with the cilantro and serve.

Notes

• Marinate the chicken for at least 2 hours (or overnight).
• The chicken will need only about 6 minutes to cook so do this step after your rice has been cooking for about 5 minutes.  That way both the rice and the chicken will be ready at the same time and all you'll have to do is combine them and serve.
• To ensure the chicken is tender and juicy it is essential not to overcook it. 
• Frozen peas: I used petits pois as they are sweeter than ordinary garden peas but it's personal preference. 
• Storing: Leftovers can be refrigerated for up to 3 days.  You may have to add a drop of water to loosen the mixture when reheating it.
• Freeze for up to 3 months.

Nutrition

Serving: 1serving | Calories: 416kcal | Carbohydrates: 27g | Protein: 30g | Fat: 21g | Saturated Fat: 10g | Cholesterol: 78mg | Sodium: 468mg | Potassium: 663mg | Fiber: 2g | Sugar: 3g | Vitamin A: 235IU | Vitamin C: 12mg | Calcium: 56mg | Iron: 2mg

*Nutritional information is automatically generated and should be considered as an estimate.

**A note about baking: If using a fan-assisted oven refer to your appliance's instructions and adjust the temperature accordingly.

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