Chicken and Green Bean Coconut Curry

Gluten Free
Dairy Free
Low Fod Map
Health score
24%
Chicken and Green Bean Coconut Curry
120 min.
6
213kcal

Suggestions


Indulge in the vibrant flavors of our Chicken and Green Bean Coconut Curry, a dish that beautifully marries the richness of coconut milk with the aromatic spices of Indian cuisine. Perfect for those seeking a gluten-free, dairy-free, and low FODMAP meal, this curry is not only delicious but also caters to various dietary needs, making it an ideal choice for family gatherings or dinner parties.

With tender chicken breast simmered to perfection and crisp-tender green beans, this dish offers a delightful contrast in textures. The unique blend of spices, including toasted coriander and cumin seeds, along with the fragrant curry leaves, creates a symphony of flavors that will transport your taste buds straight to the heart of India.

Whether you're looking for a satisfying lunch or a comforting dinner, this Chicken and Green Bean Coconut Curry is sure to impress. The preparation may take a bit of time, but the end result is a hearty, wholesome meal that is well worth the effort. Serve it over a bed of rice or with your favorite gluten-free bread to soak up the luscious coconut sauce. Get ready to savor every bite of this culinary masterpiece!

Ingredients

  •  chicken breast halves with skin and bones (5 lb total)
  • 18 inch pepper flakes dried red hot
  • tablespoons coriander seeds 
  • 1.5 teaspoons cumin seeds 
  • 27  curry leaves fresh
  • teaspoons salt 
  • tablespoons tamarind (not concentrate)
  • tablespoons vegetable oil 
  • 0.5 cup water 

Equipment

  • bowl
  • frying pan
  • pot
  • sieve
  • aluminum foil
  • ziploc bags
  • tongs
  • cutting board

Directions

  1. Break up tamarind, then add to boiling-hot water (1/2 cup) in a heatproof bowl and soak 15 minutes. Mash tamarind with a fork until pulp is dissolved, then pour tamarind mixture through a fine-mesh sieve into a small bowl, pressing hard on solids to extract as much liquid as possible. Discard solids.
  2. Heat a dry 10-inch heavy skillet (preferably cast-iron) over moderately low heat until hot, about 2 minutes, then toast coriander and cumin seeds, stirring constantly, 2 minutes.
  3. Add 12 curry leaves and toast, stirring constantly, until leaves curl and darken, 3 to 4 minutes.
  4. Add 4 chiles and toast, stirring constantly, until a shade darker, 1 to 2 minutes.
  5. Transfer to a plate and cool completely, then finely grind in grinder.
  6. Pat chicken dry and sprinkle with 1 teaspoon salt.
  7. Heat 2 tablespoons oil in a wide 6-quart heavy pot over moderately high heat until hot but not smoking, then brown chicken in 2 batches, skin sides down first, turning over once, about 8 minutes per batch.
  8. Transfer to a plate.
  9. Pour off all but 2 tablespoons fat from pot, then cook onions over moderate heat, stirring occasionally, until edges are golden, 5 to 8 minutes. Reduce heat to moderately low, then add ground-spice mixture, garlic, turmeric, and remaining teaspoon salt and cook, stirring frequently (to prevent scorching), about 3 minutes.
  10. Add coconut milk and tamarind liquid and simmer, stirring, until any coconut-milk solids are dissolved, about 1 minute.
  11. Add chicken, skin sides up, in 1 layer (chicken will not be completely covered with liquid) and simmer, covered, until chicken is just cooked through, about 15 minutes.
  12. While chicken simmers, cook green beans in an 8-quart pot of boiling salted water until crisp-tender, 3 to 4 minutes.
  13. Drain and transfer to a bowl of ice water to stop cooking.
  14. Drain well.
  15. When chicken is done cooking, transfer with tongs to a cutting board, reserving sauce in pot, and halve each chicken breast diagonally through bone. Put chicken in a deep serving dish and keep warm, covered with foil.
  16. Add green beans to coconut sauce and simmer until just tender, about 1 minute.
  17. While beans simmer, heat remaining tablespoon oil in 10-inch heavy skillet over moderate heat until hot but not smoking.
  18. Add mustard seeds, then cover skillet and cook until seeds make popping sounds, about 5 seconds.
  19. Remove lid, then add remaining 15 curry leaves and 2 chiles and cook, stirring, until leaves crackle and chiles darken slightly, about 5 seconds.
  20. Pour hot oil mixture over coconut sauce and beans, then stir to combine. Season with salt, then spoon sauce and beans around chicken. Discard whole chiles if desired.
  21. •Chicken and coconut sauce, without green beans and spice oil, can be made 1 day ahead and cooled completely, uncovered, then chilled, covered.•Green beans can be cooked and refreshed 1 day ahead and chilled in a sealed plastic bag.*Sometimes called meetha neem or kari patta, curry leaves are available at Indian and Asian markets.

Nutrition Facts

Calories213kcal
Protein46.6%
Fat43.38%
Carbs10.02%

Properties

Glycemic Index
19.17
Glycemic Load
2.1
Inflammation Score
-9
Nutrition Score
23.422174018362%

Nutrients percent of daily need

Calories:213.03kcal
10.65%
Fat:10.22g
15.72%
Saturated Fat:1.72g
10.74%
Carbohydrates:5.31g
1.77%
Net Carbohydrates:4.05g
1.47%
Sugar:2.33g
2.59%
Cholesterol:72.32mg
24.11%
Sodium:910.72mg
39.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.7g
49.41%
Vitamin B3:63.78mg
318.92%
Folate:535.76µg
133.94%
Vitamin C:102.87mg
124.69%
Selenium:36.73µg
52.47%
Vitamin B6:0.89mg
44.52%
Phosphorus:256.74mg
25.67%
Vitamin B5:1.63mg
16.33%
Potassium:503.81mg
14.39%
Vitamin K:13.96µg
13.3%
Magnesium:44.2mg
11.05%
Vitamin B2:0.14mg
8.13%
Vitamin B1:0.11mg
7.19%
Iron:1.27mg
7.04%
Vitamin A:284.37IU
5.69%
Vitamin E:0.85mg
5.63%
Zinc:0.79mg
5.27%
Fiber:1.26g
5.04%
Calcium:46.58mg
4.66%
Manganese:0.08mg
4.25%
Vitamin B12:0.23µg
3.77%
Copper:0.07mg
3.56%
Source:Epicurious
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