Wednesday, March 08, 2006

Low Calorie Creamy Curry Chicken

A looooooooong time ago, my sister found a recipe for Curry Chicken in a magazine. We tried it and l.o.v.e.d. it, so much so that we're still making it today, but from memory. My sister uses butter to roast and saute the vegetables, and full-fat sour cream along with butter for the sauce, but this is the way I make it, now that I'm being calorie cautious. Tonight's version was a bit of a collaberation - we added far more curry powder and far more oyster sauce than we needed to, which then made it necessary to add way more sour cream, and also some plain yogurt, which we don't normally add, so it threw off the flavor quite a bit.

If you want to try this, I would go ahead and omit the yogurt, use half the sour cream, half the oyster sauce and half the curry powder. You can also omit the chicken for a fantastic vegetarian dish.



Low(er) Calorie Creamy Curry Chicken
3 medium Chicken breasts, 3/4 inch cubes - 710 calories
Celery, sliced (364g.) - 51.5 calories
8 large Carrots (646g.), 1/4 inch slices - 262.5 calories
1 large onion (342g.), sliced in 1/8 inch slices - 143.25 calories
6 big cloves of Garlic, pressed through press - 25 calories
Bamboo Shoots (8 oz can, drained) - 20 calories
Water Chestnuts (8 oz can, drained) - 50 calories
Mushrooms (13.25 oz can, drained) - 90 calories
Potatoes, cubed, skin on (919g.) - 642.5 calories
Sour Cream (2.25 containers)- 684 calories
Lowfat Yogurt, Plain (150g.) - 99.25 calories
Oyster (flavored) Sauce - 170 calories
2 Tbsp. Soy Sauce - 30 calories
Curry Powder (22g. jar, 3.5 Tbsp) - 70 calories
7 Tbsp. Olive Oil - 840 calories

Preheat oven to 450 degrees F. On a large cookie sheet, toss carrots and potatoes with 2 tablespoons olive oil. Roast for 45-60 minutes, or until the vegetables are tender.

In a large pot, brown chicken in 1 tablespoon of olive oil, then remove. Add 2 tablespoons olive oil to the pan and sauté celery, onions, garlic, bamboo shoots, water chestnuts, and mushroms until the celery and onions are translucent, then remove from the pan. To the same pan, add the remaining 2 tablespoons of olive oil and the curry powder. Cook the curry powder in the oil for a minute, just to get rid of the grainy texture. Add the sour cream, oyster sauce, soy sauce, and salt and pepper to taste.

Combine toss the baked vegetables with the sauteed vegetables and chicken, then pour over the sauce and combine.

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3888 calories total.

16 1-cup servings, 243 calories per serving. And no, I didn't keep it all, I sent half home with my sister, heh.

I eat two cups, but that's my whole meal, it would also be great over a 1/2 cup serving of rice, for a total of 443 calories. Yum!

16 comments:

Kalyn said...

Sounds yum. This would be a great South Beach dish without the potatoes.

Erin Eats said...

It really is a yummy dish - and even better when reheated.

Tanya said...

I LOVE curry chicken - and being Jamaican - curry goat is a must too! If you want it a little spicy, may I suggest adding hot sauce to the ingredients.

Erin Eats said...

Actually, the curry powder I used has red pepper in it, so it was pretty spicy :) My sister usually adds more, but this was spicy enough for her not to need it. If it's a bland curry powder, we definitely add a little spice to it

Lexi said...

I love curry...
I could use curry in everything if my boyfriend would let me ;)
and I like it spicy too!
Hey Erin if you ever make the meatballs let me know what oyu thought ok? I'm so curious hehehe
I think I'll make the Profiteroles tomorrow, cause it's a saturday which makes it easier to fail if I will. Me and baking = disaster hehehe

Lexi said...

I should ask, how long will the profiterolls keep? Do I have to eat them at once?? Can I freeze them?? Or do I keep them in a cupboard or should I use them hot? Or what?? hehehe remember I'm prone to fail so the more info the better...

Erin Eats said...

They keep for a few days in a air-tight container, but you can definitely freeze them.

I'm going to make the meatballsss... I don't know exactly when, I wanted to wait a little while from the last time we had meatballs, so it will probably be next week.

vanessa said...

props to you—i have yet to whip up some curry in the kitchen. i love the stuff and have always resorted to take out, a restaurant, or my best friends fam to hook me up. maybe it's time i returned the favor.

Marianne said...

This looks delicious! I think I will make it this week. Thanks!

Marianne said...

Erin, how do you think this would be using green curry paste instead of powder?

Erin Eats said...

Mrs. Canada - I don't have any experience with green curry paste, but since the curry powder is the main flavor in the dish.. if you love the flavor, it could work.

Let me know how it turns out!

Marianne said...

I will, thanks again!

Linda said...

I made this for dinner tonight and it is absolutely yummy, I made some changes because I am on a bit of a crazy diet, but never the less it was yummy!

I put in additional vegies, celery, broccolli, cabbage, broad beans, capsicum and eggplant and left out the chicken and then I served it with sliced boiled eggs to get my protein.

Thanks for the great receipe!!

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