Colonel Benjamin's Chicken Curry
(as renovated by CL)

Yield: 6 servings (serving size: 2 thighs, 1 cup potato mixture, and {1/2} cup rice)
Source: CL Recipe Renovation - Featured in October 2003 CL issue.

Comments: This is a recipe I have had for years. It comes from the father of my close friend, a former colonel in the Indian army. He got it from his mother. We learned the recipe by capturing and measuring the spices he added by instinct. I asked CL to renovate it as I did not want to lose it from my repertoire of family favorites. CL renovated primarily by replacing the whole chicken (with skin) for 48 oz of skinless chicken thighs = 6 servings, and reduced oil in which the onions are cooked.

I made it more WW friendly by changing it to 8 servings (2 thighs, a bit less 1 cup potato mixture, 1/3 c rice) and putting it through RB as two skinless thighs/serving, bringing it to 5 HUs for a filling meal. For 1 more point you can have 1-1/2 T of mango chutney and 1/4 c raita (Indian cucumber-yoghurt salad) using LF or FF yoghurt. The CL recipe for raita is pretty authentic.

INGREDIENTS:

1 teaspoon fresh ginger
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon chili powder
{1/4} teaspoon ground turmeric
1{1/2} teaspoons salt, divided
1 teaspoon vegetable oil
4 cups finely chopped onion
2 garlic cloves, minced
3{1/2} cups coarsely chopped peeled tomato (about 1{1/2} pounds)
2 tablespoons fresh lemon juice
12 (4-ounce) chicken thighs, skinned
1{1/2} pounds peeled baking potato, cut into 1-inch pieces
{1/2} cup plus 2 tablespoons chopped fresh cilantro, divided
3 cups hot cooked rice

INSTRUCTIONS:

  1. Combine first 5 ingredients in a small bowl; stir in 1 teaspoon salt.
  2. Heat oil in a Dutch oven over medium-high heat.
  3. Add onion and garlic; cook 15 minutes or until browned, stirring frequently.
  4. Add spice mixture, tomatoes, and lemon juice. Reduce heat to medium; cook 10 minutes, stirring occasionally.
  5. Sprinkle chicken with remaining {1/2} teaspoon salt. Add chicken and potatoes to pan; stir in 2 tablespoons cilantro.
  6. Bring to a boil; reduce heat, cover, and simmer 50 minutes or until chicken is done and potatoes are tender.
  7. Sprinkle with remaining {1/2} cup cilantro. Serve over rice.

NUTRITIONAL INFO:

Healthy Units: 9 per serving (as written)/5 per serving with changes
CALORIES 449 (14% from fat); FAT 7g (sat 1.6g, mono 2.1g, poly 1.8g); PROTEIN 34g; CARB 62.6g; FIBER 5.8g; CHOL 115mg; IRON 3.9mg; SODIUM 735mg; CALC 67mg

Back to Recipes in Alpha Order
Back to Recipes by Type