Name: Gentle Indian Chicken Curry Bowl
Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes
Yield: 4 porciones
Ingredients: 1 lb boneless, skinless chicken breast, bite-size pieces (GI: 0); 1 teaspoon olive oil (GI: 0); 1 small onion, diced (GI: 10); 2 garlic cloves, minced (GI: 0); 1 tablespoon fresh ginger, grated (GI: 0); 1 tablespoon mild curry powder (GI: 0); 0.5 teaspoon ground cumin (GI: 0); 0.25 teaspoon mild chili powder, optional (GI: 0); 1 can no-salt-added diced tomatoes, 14.5 oz (GI: 15); 0.5 cup low-sodium chicken broth (GI: 0); 1 cup cauliflower florets (GI: 15); 0.5 cup plain nonfat Greek yogurt (GI: 11); 1 tablespoon fresh lemon juice (GI: 0); 0.25 teaspoon salt (GI: 0); 2 cups cooked quinoa (GI: 53); 0.25 cup chopped fresh cilantro (GI: 0)

Ingredientes

1 lb boneless, skinless chicken breast, bite-size pieces (GI: 0)
1 teaspoon olive oil (GI: 0)
1 small onion, diced (GI: 10)
2 garlic cloves, minced (GI: 0)
1 tablespoon fresh ginger, grated (GI: 0)
1 tablespoon mild curry powder (GI: 0)
1/2 teaspoon ground cumin (GI: 0)
1/4 teaspoon mild chili powder, optional (GI: 0)
1 can no-salt-added diced tomatoes, 14.5 oz (GI: 15)
1/2 cup low-sodium chicken broth (GI: 0)
1 cup cauliflower florets (GI: 15)
1/2 cup plain nonfat Greek yogurt (GI: 11)
1 tablespoon fresh lemon juice (GI: 0)
1/4 teaspoon salt (GI: 0)
2 cups cooked quinoa (GI: 53)
1/4 cup chopped fresh cilantro (GI: 0)

Instrucciones

1
Warm the olive oil in a large skillet over medium heat. Add onion and cook for 4–5 minutes until softened.
2
Add garlic, ginger, curry powder, cumin, and optional chili powder. Stir for 30 seconds. These spices bring aroma and warmth without making the curry fiery.
3
Add chicken and cook for 4 minutes, stirring occasionally.
4
Stir in tomatoes, broth, and cauliflower. Cover and simmer for 15–18 minutes, until the chicken reaches 165°F and the cauliflower is tender.
5
Remove the skillet from the heat. Stir a few spoonfuls of the hot sauce into the yogurt, then stir the yogurt mixture back into the curry. Do not boil, or the yogurt may separate.
6
Add lemon juice and salt. Serve over 1/2 cup cooked quinoa per bowl and garnish with cilantro.

Receta generada por IA: Esta receta fue creada por un chef de IA. Verifica los ingredientes, cantidades y tiempos de cocción antes de preparar. Siempre revisa los alérgenos.

Prep:15 minutes

Cocción:30 minutes

Total:45 minutes

Porciones:4

Gentle Indian Chicken Curry Bowl

Ingredientes

Instrucciones

Comments

Prueba Nuestro Chef IA

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