Heart-Healthy Madras Curry

Delight your taste buds while prioritizing your health with this flavorful Heart-Healthy Madras Curry! This wholesome take on a classic Indian dish features tender chunks of chicken simmered in a vibrant sauce infused with turmeric, cumin, coriander, and fresh ginger. A rich yet guilt-free base of unsweetened coconut milk and low-sodium vegetable broth ensures a creamy texture without compromising on nutrition. Packed with protein, fiber-rich peas, and served over hearty brown rice, this curry is a well-rounded meal that’s perfect for weeknight dinners. Low in sodium and prepared with heart-friendly olive oil, this recipe proves that comfort food can also be good for you. Garnished with the bright, citrusy zing of fresh cilantro and lemon juice, this dish is as nourishing as it is delicious!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 large, chopped yellow onion
• 3 minced garlic cloves
• 1 tablespoon, grated ginger
• 1 teaspoon turmeric powder
• 2 teaspoons ground coriander
• 2 teaspoons ground cumin
• 1 teaspoon chili powder
• 400 grams canned tomatoes
• 1 cup low-sodium vegetable broth
• 500 grams, cut into cubes boneless, skinless chicken breast
• 1 cup unsweetened coconut milk
• 1 cup frozen peas
• 0.5 cup, chopped fresh cilantro
• 1 tablespoon lemon juice
• 0.5 teaspoon salt
• 0.5 teaspoon ground black pepper
• 3 cups cooked brown rice

Directions

Step 1

Heat the olive oil in a large pan over medium heat.

Step 2

Add the chopped onion and cook until it becomes translucent, about 5 minutes.

Step 3

Stir in the minced garlic and grated ginger, and cook for another 2 minutes.

Step 4

Add turmeric, coriander, cumin, and chili powder, stirring continuously for 1 minute to release the spices' aroma.

Step 5

Pour in the canned tomatoes and vegetable broth, then bring the mixture to a simmer.

Step 6

Add in the cubed chicken breast, ensuring it's fully submerged in the sauce.

Step 7

Cover the pan and let it simmer for 20 minutes, stirring occasionally.

Step 8

Add the coconut milk and frozen peas, cooking for an additional 10 minutes uncovered until the chicken is cooked through and the sauce thickens slightly.

Step 9

Stir in the chopped cilantro and lemon juice, and season with salt and black pepper to taste.

Step 10

Serve the curry hot over a bed of cooked brown rice.

Nutrition Facts

Serving size	1959.8 grams (1959.8g)

Amount per serving	% Daily Value*
Calories	1627

Total Fat 56.20g	72%
Saturated Fat 14.10g	71%
Polyunsaturated Fat 8.20g
Cholesterol 93mg	31%
Sodium 3217mg	140%
Total Carbohydrate 218.30g	79%
Dietary Fiber 32.10g	115%
Total Sugars 31.30g
Protein 63.20g	126%

Vitamin D 5IU	25%
Calcium 780mg	60%
Iron 17mg	92%
Potassium 2681mg	57%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 31.0%

Protein: 15.5%

Carbs: 53.5%