Recipe for Ground Chicken (or Turkey) and Chickpea Curry Stew with Yogurt and Cilantro

This flavorful stew with ground chicken or turkey, chickpeas, tomatoes, yogurt, and curry powder was one of those recipes that end up tasting a lot better than they look, and I thought this was a delicious quick dinner option. I spotted the recipe for Chicken Chickpea Curry Bowls on Everything Rachel Ray, but I skipped the rice and served it as a stew. I did change the preparation method a little, simmering the meat, chickpeas, tomatoes, and curry powder for a few minutes before I stirred in the yogurt.

I haven't made too many recipes from Rachel Ray, and I know some people love to criticize her for her perky personality and 30 Minute Meals, but I think anyone who can get more people into the kitchen cooking at home deserves some credit. This recipe from Rachel was definitely a keeper for me, loaded with flavor, frugal, and easy to get on the table in less than 30 minutes.

The recipe called for ground chicken, which is what I used, but I think ground turkey would be fine as well. Brown the chicken or turkey in the olive oil.

Push the browned chicken over to one side of the pan, add a little more oil, then add the chopped onions and saute onions for 3-4 minutes, until they are just starting to get some color.

Sprinkle onions with the curry powder and cook a couple of minutes, stirring a few times, then stir the onion mixture into the browned chicken.

Drain one can of chickpeas in a colander placed in the sink, rinse well with cold water, and let drain.

Add chickpeas and canned tomatoes to the chicken-onion mixture and let simmer for 5 minutes.

Then stir in the yogurt, turn heat to low, and simmer 3-4 minutes or until flavors are well blended. Serve hot, garnished with fresh chopped cilantro if desired.

Ground Chicken (or Turkey) and Chickpea Curry Stew with Yogurt and Cilantro
(Makes 4 servings, recipe adapted from Chicken Chickpea Curry Bowls by Rachel Ray and found on Everything Rachel Ray.

Ingredients:
1 T + 1 tsp. olive oil
1 1/4 lb. package ground chicken or turkey (use chicken or turkey with less than 10% fat for South Beach Diet)
1 large onion, chopped in medium dice
2 T sweet curry powder (I used Penzeys Sweet Curry Powder, but use any curry powder blend that you like)
1 can petite dice tomatoes with juice (14.5 oz.)
1 can chickpeas (also called garbanzo beans, 15.5 oz. can)
12 oz. fat free Greek yogurt (if you don't have Greek yogurt, I would drained the yogurt in a fine strainer for at least 30 minutes to remove some of the liquid)
salt and fresh ground black pepper to taste
1/4 cup chopped cilantro for garnish, optional

Instructions:

Heat 1 T olive oil in a heavy non-stick frying pan, then add ground chicken or turkey, breaking it apart with the turner and sauteing until it is well cooked and lightly browned. This will take 7-9 minutes, don't rush the browning step.

Push the chicken or turkey to one side of the pan, add the extra tsp. olive oil, then add chopped onions and cook 3-4 minutes, until onions are just starting to get some color. Sprinkle onions with the curry powder and cook about 2 minutes more, turning a few times, then stir the onion mixture into the chicken.

Add tomatoes with juice and drained chickpeas and let simmer about 5 minutes, or until some liquid has evaporated and flavors are well blended. Turn heat to low, stir in yogurt, and simmer about 3 minutes more. (Don't let it come to a boil after the yogurt has been added.)

Season to taste with salt and fresh ground black pepper. Serve hot, sprinkled with chopped fresh cilantro if desired. This can be served over rice, but I just ate it in a bowl as a stew.

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South Beach Suggestions:

Served as a stew, and using chicken or turkey with less than 10% fat, this low-glycemic dish is perfect for any phase of the South Beach Diet. This would also be wonderful served over brown rice or Uncle Ben's Converted Rice for phase 2 or 3. Serve with a Perfect Green Salad or something like Spicy Mexican Slaw.

More Variations on Chicken with Curry Flavors:
(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)
Curried Chicken on the Grill with Cilantro Chutney from Kalyn's Kitchen
Curried Chicken Skewers with Spicy Peanut Sauce from Kalyn's Kitchen
Crockpot Chicken Curry with Patak's Sauce from Kalyn's Kitchen
Chicken Curry Apple Stir Fry from Gluten Free Goddess
Easy Chicken Curry from Savour Fare
Bombay Chicken Curry from The Amateur Gourmet
Quick Chicken Curry from Cooking By the Seat of My Pants
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)