Chicken curry a healthy way

Arlene Thompson. INLT 16-611-CON
Arlene Thompson. INLT 16-611-CON

Arlene from Carrickfergus Cookery School, Carrick YMCA made this chicken and pineapple curry at a recent ‘Healthy Lifestyles Healthy Families’ cookery demonstration.

She said: “This has been a firm family favourite in my house for many years, it can feed a family of four for approximately five pounds and is much healthier than eating a take away version.”

Chicken and pineapple curry

serves 4

1 tbsp vegetable oil

2 medium onions, skinned and chopped

1 clove garlic, chopped

2 red apples, skin on, cored and chopped

25 g plain flour

1 level tbsp hot curry powder

1/2 level tsp ground ginger

450 ml chicken stock

1 rounded tbsp mango chutney

salt and freshly ground pepper

350 g cooked chicken, chopped

small tin (227 g) pineapple cut in chunks

1. Heat the oil in a large saucepan and fry the onion and apple, with lid on until soft.

Add the chopped garlic and cook for 1 more minute.

2. Add the flour, curry powder and ginger. Cook gently for a few seconds before gradually blending in the stock.

3. Stir in the pineapple chunks plus juice from the tin, chutney, salt, freshly ground pepper and chicken.

4. Bring to the boil and simmer gently for 20 minutes.

5. Serve with plain boiled rice and a dish of yoghurt and chopped cucumber.

Cooks’ tips:

Try using a thumb sized piece of fresh root ginger instead of ground ginger.

Try adding a sliced red pepper or mushrooms instead of pineapple.

Try adding 1 tbsp desiccated coconut or substitute half the stock with a tin of coconut milk.

Adding some sultanas tastes good too. This curry can also be made using pork or beef.