Fijian Curry At FitFarms Weight Loss Retreat

New Weight Loss Retreat Fijian Chicken Curry

This dish is an absolute favourite and one that I often create at home. Fijian curries are less creamy than Thai curries and not as spicy as Indian curries.

Ingredients (Serves 6 people)

1 kg chicken pieces. I go for thighs as they hold more flavour but if you prefer breast that also works well.

2 tablespoons oil. Coconut oil or rapeseed are good options as they both have high flash points.

1 large onion. Finely chopped.

3 cloves of garlic. Finely chopped.

1 tablespoon fresh ginger. Grated.

2 medium tomatoes. Roughly chopped - you can also use one cup of good quality tinned tomatoes.

2 medium potatoes. Peeled and cubed.Yukon Gold are the best potatoes for curries as they add a creaminess and do not break down when cooking. If you can't find Yukon Gold potatoes All Purpose potatoes are a good option. Here is some more information on Yukon Gold Potatoes.

The Spices

2 tablespoons of Fijian curry powder. Fijian curry powder is milder but not as easy to find in supermarkets. If you can't find Fijian go for a mild Indian blend.

1 teaspoon turmeric.

1 teaspoon ground cumin.

1 teaspoon ground coriander.

1 bunch of fresh coriander.

1 teaspoon of garam masala.

Good quality salt to taste.

Freshly ground black pepper to taste.

The Liquid

1 cup of coconut milk

1.5 cups of good quality chicken stock. Stay away from granules as they are usually high in sodium, modified starches, flavour enhancers, artificial colourings and preservatives.

Cooking Method

1. Heat oil in a large pot over medium heat. Then add the onions and cook until they go soft and golden. Gently stir in the garlic, followed by the ginger and just cook for 1 minute to let the flavours combine together.
2. Add the curry powder, turmeric, cumin and coriander. Cook for approximately 90 seconds making sure that the spices don't burn.
3. Next stir in the tomatoes and cook for 7 minutes until they form a thick a paste.
4. Add in the chicken pieces, cooking for 10 minutes until the chicken goes a light brown.
5. Add in the potatoes, coconut milk and chicken stock. Then bring the curry to a gentle boil and as soon as you see bubbles at the top put the heat on medium / low and cook for 45 minutes.
6. The last step is to sprinkle garam masala and season with salt and pepper. If you need to thicken the sauce simmer the curry uncovered for 10/ 15 minutes. Garnish with fresh coriander.

Note: Healthy serving options are a wild rice, sourdough or flat bread.

Nutrient Breakdown

Calories - 500 kcal

Protein - 22 grams

Fat - 17.5 grams

Carbohydrates - 25 grams

Fibre - 4 grams

Minerals and Vitamins

Vitamin B6, Niacin, Iron, Potassium, Manganese and Vitamin C

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