Wednesday, January 09, 2013

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

Chicken and Chickpea Curry Stew with Yogurt and Cilantro
A tasty Phase One stew with ground turkey!

(Things were going along smoothly for A Month of Daily Phase One Recipes, and then today I fell on the icy steps and broke my arm.  Ugh.  I'm going to try to corral my cooking assistant/nephew Jake to type posts for me, but if you don't see a post every day you'll know why!    For now, here's a tasty Phase One Stew with ground turkey and chickpeas.)

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.

Printer Friendly Recipe

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.
  
Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. 

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.)

Blogger Disclosure:
Posts may include links to my affiliate account at Amazon.com, and Kalyn's Kitchen earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!
counter customizable free hit

77 comments:

  1. Hi,
    That looks so good!!
    I will have to try it out!!

    ReplyDelete
  2. The photo looks pretty tasty to me. This is a great "pantry meal." I like the use of ground chicken or turkey as it reduces the amount of chopping and prep.

    ReplyDelete
  3. This dish appeals to me in so many ways. Creamy but light and full of curry flavor. Really, really nice!

    ReplyDelete
  4. I don't use curry enough in the kitchen. I love the color and flavor. Great recipe.

    ReplyDelete
  5. Is there anywhere locally where I can get good curry powder?

    ReplyDelete
  6. Olivia, thanks.

    TW, agreed, and I always have ground turkey in the freezer.

    Dara, I really loved the addition of Greek yogurt!

    Maria, thanks.

    Heather, I can't really answer that because I always use Penzeys curry powder. I both both the Sweet and the Hot curry powder from them. I think curry powder is a personal preference, so any brand is "good" if you like the flavor of it.

    ReplyDelete
  7. Thanks for the recipe and all the suggestions on variations. It looks delicious and full of nutrients. I love that.

    ReplyDelete
  8. I would do the same thing and eat it as a stew, or maybe over cauli-rice! I like the use of the yogurt to make this a creamier dish. yum!

    ReplyDelete
  9. The recipes I've had from Rachel Ray have always been good. I'll take happy and perky over grumpy and condescending any day. I'll also take a few servings of this curry! I bet my daughter would like this, and since it's gluten free, she can have it! YUM!

    ReplyDelete
  10. I love quick curries like this. Of course I'd pass on the cilantro, and use some parsley instead. And maybe I'd have to sneak in some hot curry powder....

    ReplyDelete
  11. Mouthwatering curry! Love it! Especially since I don't need to buy fifty spices for it, I have got most of what is required!

    ReplyDelete
  12. What a coincidence... I just have chick peas, minced turkey, yogurt and coriander to make for dinner, I was planning to make curry burgers with coriander, hummus and cucumber raita but I may as well make your dish :)))

    ReplyDelete
  13. I have mixed feelings about Rachel but she does have some winning recipes. This one is right up my alley.

    ReplyDelete
  14. This looks fab! Easy, healthy and tasty - just what the doctor ordered.

    ReplyDelete
  15. Roxan, thanks!

    Cara, the Greek Yogurt was fantastic in this.

    Paula, I agree, grumpy and condescending isn't that appealing. Happy that this will work for your daughter.

    Lydia, definitely hot curry powder for yours!

    Tasteofbeirut, That's always a plus for a recipe, when you have all the ingredients!

    Margot, we're channeling each other on ingredients it sounds like!

    Joanna, glad you like it.

    Marisa, hope you will try it.

    ReplyDelete
  16. What a lovely dish, Kalyn!!


    MMMMMM,..I can practically taste it through my mac!!

    ReplyDelete
  17. A great recipe, Kalyn! I will have to resort to chicken mince, but turkey does have better flavours for stewing?

    ReplyDelete
  18. Sophie, getting a mental image of you tasting it through the computer!

    Anh, I used chicken, but I think they're equally good.

    ReplyDelete
  19. really delicious flavors, though i added crushed red pepper flakes and cayenne to spice it up... the only issue i had was that the yogurt curdled as it heated up....i used the greek, thick yogurt. wonder what i did wrong!

    ReplyDelete
  20. Anonymous, I like the way you spiced it up. Did you simmer on low for only a few minutes as the recipe says? Curdling would be caused by cooking at too high of heat or for too long. I didn't have a problem when I did it, sorry to hear this happened for you.

    ReplyDelete
  21. This looks delicious and it's full of ingredients that are already in my fridge. Thanks for the dinner idea..might be making it tonight even!!

    ReplyDelete
  22. what a great recipe! yummy!

    ReplyDelete
  23. You had me from the point you said curried chicken!! Gotta try this...nice site too!

    ReplyDelete
  24. Was a little unsure as to how this one would come out but I figured Kalyn's Kitchen has never done me wrong so I dove in. I wasn't disappointed. Loved it.

    Only thing I would have done differently is gone a little heavier on the curry (or gone with a spicy curry) because I love the flavor.

    Just hoping it freezes well as I am a single guy and I do all my cooking for one.

    Thanks Kalyn!!

    ReplyDelete
  25. Mike so glad you liked it. Spice it as much you like next time. I hope this will freeze well, although I'm not entirely sure about the yogurt. (Although I've frozen lots of things with sour cream, which seems like the same idea.)

    ReplyDelete
  26. Okay, I know this sounds like a cliche, but I honestly have never commented on an online recipe IN MY LIFE; this was so so good and leftovers maybe even better. Thank you very much!

    ReplyDelete
  27. Anonymous, I'm thrilled to be receiving your first comment on a recipe; so glad you liked it!

    ReplyDelete
  28. Yum, sounds like something my mom would love too! I'll have to give it a try (and maybe my chickpea hating husband will end up liking it?? :)

    ReplyDelete
  29. I just got around to making this tonight, and man, is it good! I used ground turkey, and my package was closer to two pounds, so I didn't have a lot of liquid in the "stew", which was fine with me. I used Madras curry powder, which has a little heat to it. I'll definitely make this one again!! Thanks, Kalyn, for another keeper!

    ReplyDelete
  30. Georgia, so glad you enjoyed it!

    ReplyDelete
  31. Once again, another terrific recipe! Quick and easy. I am always looking for unique ways to use ground turkey also.

    ReplyDelete
  32. MCH, so glad you liked it. I thought this was really good too.

    ReplyDelete
  33. This sounds delicious.

    Could I substitute canned light coconut milk for the yougurt? If so, how do you think I should adjust the recipe?

    ReplyDelete
  34. It might work with coconut milk, but it would be a lot thinner. Since coconut milk shouldn't be boiled to reduce, I would definitely use less. No idea how much though, since I haven't tried it.

    ReplyDelete
  35. Another great recipe. I added fresh pressed garlic just before the curry powder, allowing the garlic to cook for 30 or 40 seconds.

    ReplyDelete
  36. Brandon, that sounds like a great addition!

    ReplyDelete
  37. This was wonderful! I have tried many of your recipes and they never disappoint, but this one was really delicious. I also added some peas and might throw in cauliflower as well next time. Thanks so much for all your work. Sandy

    ReplyDelete
  38. Sandy, so glad you enjoyed it. Glad you're enjoying the blog.

    ReplyDelete
  39. Just made it! YUM! I'm thinking of adding some mushrooms next time. :D

    ReplyDelete
  40. My husband and I really liked this one. It tasted fresh and healthy. It was a tiny bit bland for our tastes, so I think I will try one reader's suggestion of a bit of garlic.

    I have an electric stove so my pan was too hot and the yogurt curdled. Be careful about that!

    Great one Kalyn! As always, thanks so much for the pics showing each step. They are a HUGE help!

    ReplyDelete
  41. Glad the step-by-step photos are useful for you. I do like the idea of adding some garlic to this!

    ReplyDelete
  42. Just tried this tonight and enjoyed it! I'd usually shy away from a recipe with chickpeas, but decided to give this a shot. I really love the smell of curry and never cooked with it before. I think next time I might add more! Kalyn, your recipes are great for me to make on a Sunday, have my one serving, then three days of lunches or dinners during the week. All yummy and healthy! Thanks!

    ReplyDelete
  43. Made this for dinner tonight, and it was so good! I used crushed tomatoes b/c it's what I had. I also added a teaspoon of chili garlic sauce for a little kick. Definately a keeper!

    ReplyDelete
  44. So glad you liked it. I like the sound of a little chili garlic sauce in this!

    ReplyDelete
  45. This was delicious! I made it tonight and served it with brown rice and steamed broccoli. I just stumbled upon your website and am planning on making a lot of your recipes this week! This recipe was a great start. Thank you!

    ReplyDelete
  46. What would be a good substitute for curry powder?

    ReplyDelete
  47. Sorry, but I can't really think of anything that would replace the curry powder; that's really the main flavoring for this dish.

    ReplyDelete
    Replies
    1. This dish is great, even without curry.
      I used spices I had, and served over brown rice.
      Looking forward to making with curry next time, even though I can't imagine it could be any better. Love it! :))) Thank you!

      Delete
  48. Thank you for your help. Will go with a few spices I have on hand.

    ReplyDelete
  49. Great, so glad to hear it turned out well for you!

    ReplyDelete
  50. Followed your recipe to a T and it turned out incredible. Such favors for such a healthy meal. I pinned it and will make this a definite go-to meal. Thank you!!,

    ReplyDelete
  51. Kalyn, I'm so sorry about your arm! I hope you're feeling ok and that it heals quickly. Take care.

    ReplyDelete
  52. Bummer on your broken arm, sure hope it heals up quickly!
    This looks great, love anything with curry and yogurt, plus garbanzos, great combination and yummy.
    Take good care.

    ReplyDelete
  53. I'm thinking, (cooking for 1) that I should stop before the addition of yogurt and just add it as I use/heat each portion. I think it would keep better? I like the addition of cauliflower (for P1) and/or peas.
    Hope you heal quickly!

    ReplyDelete
  54. Val, good idea. However, remember peas are not Phase One.

    ReplyDelete
  55. May you be well and may your arm heal well and quickly! Thank you for all your great recipes and suggestions.

    ReplyDelete
  56. This looks absolutely like my kind of recipe--yum!!!

    ReplyDelete
  57. Hi! I'm attempting SB phase 1 here in Japan, where I generally can't read the labels (so frustrating to be illiterate). I'm looking for fat-free and low-fat versions of dairy products but am not always able to find them. I'm wondering how badly using part-fat or even full-fat dairy, like yogurt in recipe, will effect my phase 1 results? Thanks in advance and please feel better soon. Best, C.C.

    ReplyDelete
  58. Hope you mend quickly! This recipe has been in regular rotation in our house since you initially published it; it's great.

    ReplyDelete
  59. Coy Lou, just my opinion, but I don't think it will affect results that much to have a bit more fat.

    ReplyDelete
  60. This dish is soooo tasty! (I skipped the yoghurt part and added some fresh ginger and garlic, two of my favourites).Thank you for the idea, it will definitely become a regular meal for me!

    ReplyDelete
  61. Kaelyn, I feel so fortunate to have found you! I put my husband (who needs to shed 30 lbs) on SB Diet this week, and I need to lose 10. I bought the book in 2004, way before either of us were heavy; I have always been interested in nutrition & thought it sounded like a good diet to go on if we ever needed one. We did it in (a year after I had twins) & I lost my weight. But the recipes in the book get old, and I don't like the interface of recipes on their website.

    I found you this Monday by Googling "South Beach Eggplant Pizza". We are going to a pizza party tonight after skiing, and we wanted to feel like we were eating something as gooey & cheesy and good as everyone else. I tested your recipe immediately, and we were floored. I just made your Turkey/Chickpea/Curry dish last night (AMAZING!) and bought ingredients for two more of your "30 Days" dishes.

    You have an enthusiastic follower in me! I honestly can't thank you enough. You are making this easy. I am so inspired by your story, too. (I actually shoot for Women's World...I'm a freelance photographer based near Bozeman, MT & I shoot food/travel/portraits all over the US). I also have to tell you that your photography is EXCELLENT. I'm ditching my Pioneer woman subscription (bad photos, fatty recipes, too narcissistic of a personality & way too much contrived personal information ). I am switching to following YOU!!! I wake up every day now thinking, "What has Kalyn posted today?"

    ReplyDelete
  62. This was delicious, exactly as written on day one. On day two, my family got Vietnamese pho for dinner and since that is definitely not SB friendly, I pulled out the leftover stew. Instead of the cilantro, I added the Thai basil and some beansprouts the others had for their pho. It was just enough of a twist to feel like I was eating some different than befor and it was just as delicious.

    Thank you so much for your blog. It is my favorite and the one from which I cook the most. I send all my friends your way whenever I can!

    ReplyDelete
  63. I just made this (I used turkey) and served it over oven-roasted veggies: cauliflower, carrots, onion and eggplant. Perfection. Really, really delicious and satisfying. Thank you!

    ReplyDelete
  64. I've made this twice, and it is TERRIFIC! Even better, it's fast, healthy, and inexpensive - a home run! The curry powder chosen is definitely key. I prefer Madras curry powder to anything sweet. I'm using Madras curry powder I got in India, and I'm a little worried about how this dish will taste when I have to replace it. I've heard the brand, Sun, is good and available at Indian groceries, so I'll try that next. I've also seen several recipes for making your own Madras curry powder online. If any of you have tried making your own curry powder, I'd love to hear how it went!

    ReplyDelete
  65. Cheryl, lucky you to have curry powder from India. I like Madras brand, but haven't tried making my own.

    ReplyDelete
  66. What a delightful dish! I love to add chickpeas especially in a chicken curry dish. This is something my family will enjoy. Glad I found your recipe via Monica Bhide's curry collection today. What an honor to be included next to yours, Kalyn! Thanks for sharing !

    ReplyDelete
  67. Elizabeth, you are too kind! And I'm honored as well that Monica picked my recipe as one of the ones she featured!

    ReplyDelete
  68. I get migraines from yogurt so do you think I could substitute light sour cream for it?

    ReplyDelete
  69. Sue, I think sour cream would be great for this.

    ReplyDelete
  70. I made this and added some baby spinach. Everyone at work was super jealous of my lunch this week!

    ReplyDelete
  71. Sheri, glad you enjoyed it. I love the idea of adding spinach.

    ReplyDelete
  72. Loved this recipe! I think I've made it 2 or 3 times now, although I never seem to have yogurt on hand when I do :). Others may have done some if the same additons, but here a couple things I added and that have worked out great: shredded kale, zucchini chunks, Chipotle pepper, garam nasal a spice, and a pinch of ground ginger.

    Thanks for sharing to your recipe. I think you might be my new fave food blog!

    ReplyDelete
  73. Thanks Jessica, and I love hearing how you have adapted it with different things.

    ReplyDelete

Thanks for joining the conversation! I love hearing from readers and even though I can't always reply to every comment, I will always answer specific questions on a recipe as soon as possible. Sometimes I'm answering by iPhone, so my replies may be short!

Comments don't appear on the blog until they're approved by me, so no need to try again if you don't see it! Feel free make your signature a link to your site if you're a blogger, but links posted within the body of the comment will never be published.

Blogging tips