Recipes calling for a complex blend of spices can be very rewarding. You’ll enjoy getting the balance just right (or adjusting measurements to play with the flavours and bring out the taste of the main ingredient). Also, if you use natural spices, your dish will be infused with added health benefits.
These are exactly the qualities you get with our Bengali chicken and potato curry recipe. If you choose fresh ingredients and free-range chicken, you can enhance both the taste and the health benefits of this dish.
Why is this recipe healthy?
The healthiness of this recipe starts with the main ingredient. If you use free-range chicken breast, you will avoid additives, antibiotics, and other unhealthy substances that find their way into factory-raised meats.
The spices in this recipe also have potent health benefits. In fact, turmeric, garlic, and ginger are often used as natural remedies to boost immunity, fight illness, and bring energy and general wellbeing. Garlic is packed with antioxidants and contains immune-boosting vitamins like C and B6. Ginger clears the respiratory system and aids digestion. And finally, the active compound in turmeric, curcumin, has anti-inflammatory properties and improves blood circulation.
Even the olive oil is healthy. In addition to aiding the cooking process, it helps tame inflammation and can fight both cancer and heart disease.
The health advantages are most potent when you use fresh ingredients, but quality ground or powdered versions will also increase your wellness.
Where to get your ingredients
The right ingredients can make or break this dish. If you want the best flavours and health benefits, selecting the right chicken breast is essential. You should seek a brick-and-mortar or online butcher offering organic and free-range birds. Locally sourced chicken is best. First, the butcher will know exactly where it came from, so they can ensure its quality. Second, because it ships from nearby, it creates less pollution and is better for the environment.
Melbourne’s Church Street Butcher offers free-range chicken. They have a diced chicken option that can cut down on prep time for your recipe and ensure that each morsel cooks evenly. After you’ve picked up your meat, you can visit a grocer to find ripe tomatoes, potatoes, onions, and, if possible, fresh ginger and garlic.
Serving suggestions
If you want to build on the hearty, warming quality of this dish, consider serving it with soup. If you have extra chicken, you can use it to create a slow-cooked noodle soup. If you are in search of something lighter, you can buy a few extra tomatoes and combine them with other vegetables and leafy greens to make a healthy salad. By using ingredients that are common to the main dish, you can cut down on prep time and make the most out of the healthy and fresh ingredients you find.
Ingredients
- 1 kg Chicken Breast ((diced))
- 4 Potatoes (chopped into cubes)
- 4 Tomatoes (diced)
- 4 Onion (diced)
- 3 tabklespoon Olive oil
- 2 teaspoons Garam masala powder
- 2 teaspoons Curry powder
- 2 tablespoons ginger paste
- 2 teaspoons Turmeric
- 2 teaspoons Cayenne pepper
- 2 teaspoons Garlic paste
- 2 teaspoons Ground cumin
Instructions
- To prepare this chicken recipe, take a non-stick pan and heat olive oil over medium flame. When the oil is hot enough, add the ginger-garlic paste in it and saute for a few seconds till the raw smell goes away.
- Now, add onions and saute until they become translucent. Add tomatoes and stir them well for 2 minutes.
- Now, add onions and saute until they become translucent. Add tomatoes and stir them well for 2 minutes.
- Add chopped potatoes and chicken to the pan and stir to mix all the ingredients completely. Cook for 5 minutes while stirring occasionally. Then add enough water to submerge the potatoes and chicken. Cover the pan and cook for 20 minutes.
Notes
- You can blend the fried onion and tomato before adding the chicken and potatoes if you want a creamier gravy.
- You can also garnish the Bengali chicken curry with freshly chopped coriander leaves.
- You can also fry the potatoes in oil beforehand and then add to the cooked curry to retain the texture.
- If you do not have the time, you can also use tomato puree instead of chopped tomatoes.
Nutritional Information
- Per serving
- Energy: 444 kcal / 1856 kJ
Other healthy alternatives
If you are looking for a lighter summertime dish with the same health benefits as Bengali chicken and potato curry, consider some of these alternative recipes for chicken breast and other main ingredients.
Pork Pad Thai
Slow cooker pork massaman curry
Chicken with cannellini beans and thyme
