Slow-Cooked Lamb & Chickpea Curry (Bengali Mangsho Ghugni)

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A bowl of delicious Lamb & Chickpea Curry made with steel food cans including diced tomatoes, chickpeas, and tomato paste, highlighting the sustainability of the ingredients used. The cans are made of up to 35% recycled steel and can be recycled over

Sustainable Bengali Lamb & Chickpea Curry made with steel food cans of diced tomatoes and chickpeas. Served with rice, garnished with cilantro and lime wedges.

It’s the middle of April and you know what that means? It’s Earth Day Week!

One of my favorite ways to celebrate Earth Day is to make recipes that emphasize sustainability. So while Adrian was busy outdoors with a beach cleanup this weekend, I was doing my part in the kitchen by making this awesome Lamb & Chickpea Curry!

By using three steel food cans in its ingredient list, including diced tomatoes, chickpeas, and tomato paste, this delicious, mouth-watering curry represents sustainability to me, as the cans are not only made of up to 35% recycled steel, but they can be recycled over and over again, with no downgrading of material.

Equally important, steel food cans are amazing by saving over 2.2 billion pounds of food waste each year. While it sounds like an incredible amount of waste when you think about it, it totally makes sense why steel food cans are food waste superheroes –  they keep foods fresh longer, and are ready to use when you need to use them. No additional waste or special care is needed!

If you’re looking for other ways to celebrate Earth Day, look no further than this recipe, and check out this Recycling Tips page on how to choose steel food cans.

Slow-Cooked Lamb & Chickpea Curry (Bengali Mangsho Ghugni)

Adapted from Thali by Maunika Gowardhan

Time: 1 hour, 30 minutes
Serves 4

Ingredients
4 garlic cloves
2 tbsp fresh ginger, roughly chopped
3 tbsp olive oil
2 dried bay leaves
4 cloves
4 green cardamom pods, whole
1 medium white onion, thinly sliced
2 bird’s-eye chillies, cut lengthways
1 tbsp ground coriander
1 tsp ground cumin
½ to 1 tsp Kashmiri chili powder, depending on spice preference
1 (14.5 oz) can diced tomatoes
2 tsp tomato paste, from a can
1 ½ lb boneless leg of lamb, cut into bite-size chunks 
2 cups water
1 tsp sugar
Kosher salt, to taste
1 (14.5 oz) can chickpeas, drained
½ tsp garam masala
1 red onion, finely chopped
2 tbsp freshly squeezed lime juice

To Serve
Roughly chopped cilantro
Lime wedges
Basmati or jasmine rice

Preparation Steps
In a blender, blend the garlic and ginger to a smooth paste, then set aside.

Heat the oil in a large, heavy-based saucepan over a medium heat. Add the bay leaves and whole spices and, as they begin to sizzle, add the white onions. Fry for 6–8 minutes, stirring often, until golden.

Add the garlic and ginger paste, along with the green chillies, and fry for a few seconds, then add the ground coriander, cumin and chili powder and stir well. Add the tomatoes and cook for 4 minutes, scraping the bottom of the pan. Add a splash of water if it is sticking to the base. Add the tomato paste and stir well.

Now add the lamb and stir to coat in the spices, sauteeing for 5–6 minutes. Add the water and sugar and season to taste. Bring to a boil, then cover and simmer over a low heat for 40 minutes, stirring halfway through.

Add the chickpeas, cover and continue cooking for 20–25 minutes, or until the lamb is tender. Stir a couple of times to make sure it doesn’t stick to the bottom of the pan. Add the garam masala and red onion. 

Turn off the heat and serve warm over rice. Garnish with cilantro and lime wedges. 

If you loved this recipe, you will love my recipes for Indian Spiced Meatball Curry, Trader Joe’s Thai Chicken Curry, and Indian Spiced Vegetable Soup!

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Anne Assassi


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Maya Kaimal’s Everyday Chana with Chickpeas, Coconut, and Kale

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I think we can all agree that 2020 has been a bit of a roller coaster! From maintaining a regular fitness routine, to eating healthy foods, and trying to stay sane, we’ve all seen some highs and lows.

Not surprisingly, eating habits in my household have unintentionally borrowed from this roller coaster metaphor. Some weeks, we’re cooking up meal after meal, brimming with fresh vegetables, legumes, and grains. Other weeks, our planning is less than stellar, and we rely on takeout more than we’d like.

Luckily, Adrian and I aren’t too hard on ourselves, and we’ve gotten better and better at adapting to the changes that come with living and eating healthfully in the middle of a global pandemic! Case in point: we’ve stocked up on the bulk of Maya Kaimal’s products, including Everyday Chana to make sure that when we want a quick meal, it’s also tasty and nutrient-dense.

 Adrian and I enjoy Maya Kaimal’s Everyday Chana because it’s healthy and delicious on its own, but it’s also lovely to pair well with grains, flatbreads, yogurt, and vegetables. It’s something we can look forward to whether we’re pressed for time or we have all the time in the world!

These quick chickpea curries come in several satisfying flavors: Tomato + Onion, Coconut + Green Chili, Coconut + Kale, and Tamarind + Sweet Potato. They’re slow-simmered and carefully crafted with tasty spice blends. Oh, and for a bit of trivia, “chana” is the Indian word for chickpeas, which come in tan and black varieties. Cool, huh?

 When we made this recipe last night, we simply used ingredients we had on hand: einkorn (a nutty, ancient grain), red onions, and fresh ingredients from our garden including chilies, mint, Thai basil, tomatoes, and lemons. The result? A healthful meal that truly hit the spot!

You can find Everyday Chana on Amazon and at a handful of retail locations like Fresh Thyme Market, LifeThyme Market, and Plum Market. Feel free to email Maya Kaimal to learn more about their store locations and availability at info@mayakaimal.com.

Maya Kaimal’s Everyday Chana with Chickpeas, Coconut, and Kale

Time: 35 Minutes
Serves: 2        

[Sponsored]

Ingredients
1 ½ cups water
¾ cup einkorn wheat berries
10 oz Everyday Chana by Maya Kaimal with Chickpeas, Coconut, and Kale
2 tbsp fresh herbs, such as Thai basil, mint, or cilantro, roughly chopped
1 small red jalapeno chili, seeded, thinly sliced
¼ small red onion, thinly sliced
2 ripe roma tomatoes, chopped
Lemon wedges, for serving

Directions
Bring water to a boil in a medium saucepan. Add einkorn, reduce heat to low, and simmer for 30-35 minutes, until the water has been absorbed and the einkorn is tender and chewy. Remove from heat and keep warm.

To a small saucepan, add Maya Kaimal’s Everyday Chana and heat over medium until very hot, about 3-5 minutes.

Divide the cooked einkorn between bowls and top with Everyday Dal. Garnish with herbs, jalapenos, red onions, and tomatoes. Serve with lemon wedges on the side.

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Easy Coconut Shrimp Curry with Maya Kaimal Simmer Sauce

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Imagine walking down the refrigerated aisle at Costco and you just so happen to bump into your favorite simmer sauce brand, Maya Kaimal. Knowing that their simmer sauces pair amazingly with meat or vegetables and can be spread on pizza, spooned over noodles, or even be used to spice up tacos or quesadillas, what would you make with them? The options are nearly infinite! 

I knew right away when I first saw these sauces on the shelf that I wanted to make a super simple coconut shrimp curry to pair with leftover vegetables we had on hand: frozen peas, canned tomatoes, and quite obviously, some hot peppers that we grew in our garden. The results were nothing short of amazing! Adrian and I were sad we didn’t make more than four servings. We could have eaten this curry for days.

If you love Thai curries, you’ll also love Maya Kaimal’s refrigerated simmer sauces because they’re fresh, simple, and classic. Made with local ingredients like coconut milk, ginger, and curry leaves to capture the true taste of fresh Indian home cooking, the Coconut Curry simmer sauce makes for a dish that’s bursting with sweet, spicy, and exotic flavors. So much yum!

You can find Maya Kaimal’s simmer sauces at Costco on the West Coast and in some Midwest regions. Currently, Costco offers two-packs with 24 oz of Vindaloo Curry and Coconut Curry. They also offer individual 40 oz containers of Tikka Masala in the refrigerator case.

To find a store near you, email info@mayakaimal.com, or check in with your local Costco.

Easy Coconut Shrimp Curry with Maya Kaimal Simmer Sauce

Time: 30 Minutes
Serves: 4

Ingredients
1 lb extra-large shrimp, peeled and deveined
¼ tsp salt
¼ tsp freshly ground black pepper
¼ tsp cayenne pepper
2 tbsp lemon juice
1 tbsp extra virgin olive oil
½ large red onion, sliced
4 cloves garlic, chopped
4 red jalapenos, seeded, sliced into thin rounds
24 oz Maya Kaimal Coconut Curry Simmer Sauce
1 14.5 oz can crushed tomatoes
6 dried birdseye chilies (optional)
1 cup frozen peas

To Finish
Steamed jasmine rice
Chopped cilantro
Lime wedges

Directions
In a medium mixing bowl, combine the shrimp with salt, pepper, cayenne, and lemon juice. Cover the bowl with plastic wrap and allow the shrimp to marinate for 10 minutes.

In a large skillet or Dutch oven, heat olive oil over medium high heat. Stir in the onions, garlic, and red jalapenos. Cook until the jalapenos are soft, about 5 minutes.

Add the simmer sauce to the skillet with the crushed tomatoes and dried birdseye chilies. Simmer for 10-15 minutes, or until the sauce has reduced slightly. Stir in the peas and the shrimp with its marinade, and lower heat to medium. Cook until the shrimp is pink and cooked through, about 5 minutes.

Serve the curry over steamed jasmine rice and garnish with cilantro and a few lime wedges. Enjoy!

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Maya Kaimal Spicy Potato Vindaloo with Surekha Rice

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Whether or not you like spicy food, you will absolutely enjoy Maya Kaimal's Spicy Vindaloo Simmer Sauce, which also happens to be vegan! It's just spicy enough to say - "Hey, that's got a good kick!" But if you're like me, you're going to add a lot more hot peppers to make sure it's as spicy as they make it in Goa, India – where this style of sauce originates.

Vindaloo curries are meant to be fiery and sour, not only because they offer green chilies, but also because they showcase vinegar and tamarind, which add a tangy and bold flavor. These curries are flexible too. You can pack your vindaloo with your favorite ingredients ranging from vegetables-only to shrimp, chicken, lamb, or beef.

There are a lot of theories about why people like to eat spicy food, and many of them revolve around the notion that spicy foods are popular in countries with hot climates. In Goa, the average daytime high in is between 85-93 degrees Fahrenheit, year-round, so the climate pattern fits Goan cuisine to a T.

While some theories state that spicy foods are popular in hot climates because they preserve shelf-life (e.g. they have anti-microbial properties) or because spicy foods like chilies simply grow well there, my favorite theory is that people like spicy foods in hot climates because they make you sweat and cool you off when the sun is blazing down on the back of your neck.

I didn't think much of this theory until I traveled to Thailand several years ago. Consuming Thai levels of spiciness for two weeks in 90-degree temperatures and a considerable amount of humidity convinced me that this theory IS true! While my mouth was on fire constantly throughout the trip (Thai spicy in Thailand is no joke), their chili-infused dishes really cooled me off. Plus, they helped me stay hydrated because I drank a lot of fluids during and after my meals.

So where was I going with this? Oh, right – this spicy vegetarian vindaloo I've prepared for you is perfect for summer. It's quick to cook in the kitchen, which means your kitchen won't get suffer from additional heat, especially if you don’t have an air conditioner. Plus, you'll spend even less time in the kitchen when you make it with Maya Kaimal's delicious Surekha rice.

Pronounced sir-RAY-ka, I opted for Maya Kaimal’s Turmeric + Cumin rice, which smells incredible from the moment you open up the pouch. This South Indian rice is closer to brown rice than white rice in its nutritional content, and with a cook time of 90 seconds, it’s a healthful rice that anyone can get behind. 

A spicy curry in 30 minutes or less + quick cooking rice is definitely my kind of summer meal!

Maya Kaimal Spicy Potato Vindaloo with Surekha Rice

Time: 30 Minutes
Serves: 4

Ingredients
1 tbsp extra virgin olive oil
1 medium onion, chopped
3 serrano peppers, seeded, chopped
3 garlic cloves, finely chipped
1 lb Yukon gold potatoes, peeled and diced
1 (15 oz) can garbanzo beans, drained
2 cups vegetable broth
2 tbsp white vinegar
Maya Kaimal Spicy Vindaloo Simmer Sauce
3 vine ripe tomatoes, cut into wedges
1 cinnamon stick
Kosher salt and freshly ground black pepper

To Serve
2 pouches Maya Kaimal Turmeric + Cumin Surekha Rice
Greek yogurt
Chopped cilantro

Directions
In a large pot or Dutch oven, heat 1 tbsp olive oil over medium high heat. Add onions and serranos and cook until softened, about 5 minutes. Stir in garlic and tomatoes and allow to simmer until the garlic is fragrant, about 30 seconds. Add potatoes, garbanzo beans, vegetable broth, simmer sauce, vinegar, and cinnamon. Bring to a boil and reduce heat to a simmer. Cook, stirring occasionally, for 20-25 minutes, until the potatoes can easily be pierced with a fork. Season to taste with kosher salt and freshly ground black pepper.

Prepare Surekha rice according to package directions.

Divide rice between plates and spoon over vindaloo sauce. Garnish with Greek yogurt and chopped cilantro, if desired.

If you loved this recipe, you will also love my recipes for: Maya Kaimal Chicken Chaat, Everyday Dal Tamarind & Kidney Bean Pizza, and Chicken Tikka Masala Enchiladas!

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Anne Assassi


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Thai Red Curry with Salmon

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Thai curry is my comfort food! It's healthy, full of flavor, and I can make it in 30 minutes or less with a jar of red curry paste! Plus, I often have my of the ingredients growing in my garden, like birdseye chilies, cilantro, and bell peppers. It's also a great dish to throw in other vegetables left over from the week. In my case: carrots!

You can make this curry with light or whole coconut milk, but I like to keep it light to cut out unnecessary calories. It's still just as yummy! 

Speaking of yummy, did you know that Thai food is meant to be balanced with sweet, sour, salty, spicy, and bitter flavors? I think that's what makes Thai food one of my top favorite cuisines in the world. It truly never lets me down! 

Thai Red Curry with Salmon

Time: 30 Minutes
Serves 4

Ingredients
2 tbsp canola oil, divided
2 medium spring onions, white bulb and green stalks, finely sliced, or 1 medium onion + 4 green onions, finely sliced
2 tbsp Thai red curry paste
1 (15 oz) can light coconut milk
1 cup chicken broth
1 medium green bell pepper, thinly sliced
2 medium carrots, sliced
6 fresh birdseye chilies, sliced
1 tbsp light brown sugar
Juice of 1/2 lime
1 tsp fish sauce
1 cup loosely packed Thai basil
1 lb skinless salmon fillet, pins removed

To Serve
Steamed rice
Cilantro leaves, to garnish
Thai Basil leaves, to garnish
Steamed rice, to serve

Directions
Preheat oven to 400F. 

In a medium skillet, heat 1 tbsp canola oil over medium-high heat. Add onions and sauté until translucent, about 5 minutes. Stir in curry paste, coconut milk, chicken broth and bring to a boil. Add bell peppers, carrots, birdseye chilies, sugar, lime juice, and fish sauce. Reduce heat to a simmer and cook over low heat for 15 minutes. Stir in Thai basil. Adjust seasonings if desired.

Meanwhile, in a large oven-proof skillet, heat 1 tbsp canola oil over medium-high heat. Cook salmon for 2-3 minutes on each side until golden. Transfer the skillet to the oven and cook for 6 minutes, until internal temperatures reaches 145F. Remove salmon from heat and divide into four pieces.

Transfer salmon pieces to curry mixture and simmer over medium heat for 5 minutes to allow flavors to combine.

Serve salmon on plates over steamed rice and season to taste with additional squeezes of lime and fish sauce. 

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Indian-Spiced Meatball Curry...got milk?

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[Sponsored]

...got milk?

There's nothing like an Indian meatball curry with a spicy kick! I'm always craving spicy food, but to balance it out, I love pairing these meals with milk.

Scared of spice? Fear not with a glass of milk! While hot peppers contain capsaicin oil, which delivers the spicy punch to your taste buds, milk battles the oil with casein, which binds to the oil and magically lifts it away from your tongue! You can certainly breathe a sigh of relief if you get a little too pepper happy with your curry. Phew!

This recipe is written to be moderately spicy (medium-hot)! But if you really want to crank up the heat, add some extra Kashmiri chili powder and jalapeno peppers, like I love to do, and chug a glass of milk while you're at it!  

Indian-Spiced Meatball Curry

Time: 45 Minutes
Serves 6

Ingredients

Meatballs
1 lb ground lamb
1 small onion, finely chopped (squeeze out excess water with a paper towel)
2 tbsp fresh mint, finely chopped
1 medium jalapeno, finely chopped
2 tsp fresh ginger, minced
1 clove garlic, minced
1 tsp ground coriander
1 tsp ground turmeric
1 tsp salt
1 large egg, beaten
Extra virgin olive oil

Curry Sauce
1 medium onion, finely chopped
4 cloves garlic, minced
1 tbsp fresh ginger, minced
2 medium jalapenos, chopped
2 tbsp Indian curry paste or hot madras curry powder
1 tsp Kashmiri chili powder, or more to taste
½ tsp salt
1 (15 oz can) crushed tomatoes
½ tsp garam masala
1 tbsp cilantro, chopped

Chive Chutney
¾ cup chives, roughly chopped
2 jalapeños, roughly chopped
2 tbsp fresh ginger, peeled, roughly chopped
2 cloves garlic
1 cup cilantro leaves
1 tsp salt
1 tsp sugar
Juice of 1 lime
2 tbsp extra virgin olive oil

To Serve
½ cup kefir or runny yogurt
Freshly chopped cilantro
Steamed jasmine rice
Naan
Milk, to pair with the heat!

Directions
In a large mixing bowl, knead the meatball ingredients with 2 tsp olive oil. Roll the mixture between your palms to form about 20 1-inch balls. 

In a large skillet, heat 2 tbsp olive oil to medium-high heat. Add meatballs and brown on all sides, about 2-3 minutes. Set the meatballs aside and keep warm. 

To the same skillet, prepare the curry sauce by sautéing the onion over medium heat for 4-6 minutes, until translucent. Add the garlic, ginger, jalapeños, curry paste, kashmiri chili powder, and salt, and continue sautéing until the jalapeños are soft, about 3-4 minutes. Stir in the tomatoes with 1.5 cups water and bring to a boil. Reduce heat to low and simmer for 5 minutes. Return meatballs to the skillet and simmer for 15 minutes to allow the flavors to meld. Adjust seasonings to taste, including Kashmiri chili powder for more of a burn and to deepen the red color of the curry!

While the meatballs simmer, prepare the chutney by adding all of the chutney ingredients to a blender. Blend until smooth.

When the meatballs have finished simmering, stir in garam masala and cilantro. Serve the curry over steamed jasmine rice and garnish with additional chopped cilantro, yogurt, and chive chutney if desired. Serve with naan on the side.

Pair your meal with a healthful glass of milk help you handle the delicious heat of the curry!

If you loved this recipe, you will love my recipes for A Healthy Chicken Tikka Masala, Indian-Spiced Vegetable Soup, and Slow Cooker Indian-Style Black Eyed Peas!

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Indonesian-Style Shrimp Curry

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I love shrimp curry! It’s funny because whenever I sit down to eat shrimp curry, it’s usually at my dinner table. Whenever I eat out, I tend to go for chicken, pork, or vegetarian curries as a default. But whenever I decide to mix my proteins up, it’s at home, and I’m always so pleased with myself. I really should order seafood curries at restaurants more because they are just oh-so-good!

So what makes this curry Indonesian-style? A lot of curries around the world share similarities between the spices used, coconut milk, and chilies. But in Indonesia, curries often use ground candlenut, shrimp paste, and sambal.

If you’re not sure what candlenuts are, you can easily order them online at Indo Food Store if you’re curious to try them out. You can also use macadamia nuts instead, but the texture and flavor won’t make for a perfect match. Even so, at least sambal and shrimp paste are easy to find at Asian grocery stores! I used sambal bajak for this recipe, but sambal ulek would work perfectly as well. I just food-nerded out when I ordered sambal online recently and opted for bajak to try it for the first time. It’s delicious!

Not surprisingly, this curry was so good, it didn’t last long in our kitchen. I only had three pieces of shrimp left and a few tablespoons of curry by the time I took my picture of the food. It was so difficult to leave even that little amount of leftovers, but I succeeded so I could share this shrimp curry recipe with you! 

Indonesian-Style Shrimp Curry

Time: 30 Minutes
Serves 4-6

Ingredients
2 tbsp olive oil
1 medium onion, thinly sliced
2 tbsp garlic, minced
1/2 tsp lemongrass, minced
Kosher salt and freshly ground black pepper
1 tsp turmeric
2 tsp ground coriander
2 candlenuts or macadamia nuts, grated
1/2 tsp cumin
1/4 tsp shrimp paste
2 tsp sambal bajak or ulek
24 oz medium shrimp, peeled and deveined
1 (13.5 oz) can coconut milk
8 fresh or dried birdseye chilies (optional)
2 kaffir lime leaves, thinly sliced (optional)
Juice of 1/2 lime
2 Indonesian bay leaves (daun salam)

To Serve
Steamed jasmine rice
Lime wedges
Fried shallots (optional)

Directions
In a large skillet or Dutch oven, heat olive oil over medium-high heat. Add onion, garlic, and lemongrass. Season to taste with salt and pepper and sauté, stirring until onions are translucent, about 5-6 minutes. Stir in turmeric, coriander, grated candlenuts, and cumin, and stir until the spices are fragrant, about 30 seconds. Then add shrimp paste, sambal, and shrimp and sauté for a minute to combine. Stir in coconut milk, birdseye chilies, lime juice, kaffir lime leaves, and bring to a boil. Reduce heat and simmer for 15 minutes or until the curry has thickened to a desirable consistency. 

Serve curry on plates over steamed jasmine rice. Garnish with lime wedges and fried shallots if desired.

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Thai Green Curry with Chicken, Carrots, and Potatoes

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Is making green curry chicken from scratch an easy feat? On a weeknight even? Yup, it sure is! I’ll admit, those simmer sauces at the store can make life a little easier, but I promise that they are not needed for this dish! The green curry paste comes together in just minutes so you can start on the rest of your dinner right away.

What I love about making my own curry paste is that I know the ingredients are fresh and that there are also no added mystery flavorings or preservatives. In fact, it’s quite the opposite when I make curry paste because we typically grow many of the ingredients in our garden like dragon chilis, lemongrass, garlic, cilantro, and coriander seeds.

Speaking of my garden, this brings me to explaining the chili leaves! Did you know that chili leaves are edible? They’re traditionally used in the curry paste to help produce a gorgeous green color. Even though it’s January, my pepper plant somehow had several nice leaves on it, so I was lucky enough to use them in this dish.

If you don’t have a chili plant growing in your garden and your vendors at your farmer’s market are unable to provide you with the chili leaves (or even the cilantro roots for that matter), you’ll be okay! Just use some extra green chilis for coloring, as long as you can handle the heat, and some cilantro stems instead. No problemo! Curries are flexible like that, and this one is certainly easy, healthful, and delicious!

Thai Green Curry Chicken with Carrots and Potatoes

Time: 30 Minutes
Serves 4

Ingredients

Curry Paste
1/2 tsp black peppercorns
1/2 tsp. cumin seeds
1 tsp. coriander seeds
10-15 green Thai chilis, stemmed, or 3 large jalapeños, roughly chopped
2 tbsp fresh lime juice
1 tsp lime zest
1 tsp Kosher salt
1/2 tsp. shrimp paste
1 tbsp chili leaves
2 tbsp cilantro roots or stems
1 2-inch piece lemongrass, bruised and roughly chopped
1 small shallot, roughly chopped
3 cloves garlic, peeled
1 1-inch piece ginger, roughly chopped

Curry
1 14 oz can coconut milk
2 medium carrots, sliced into 1/4-inch rounds
1 medium yukon gold potato, cut into 1/2-inch chunks
1 large jalapeño, seeded, chopped
1.5 lbs boneless skinless chicken thighs, chopped into 1-inch pieces
1.5 cups chicken broth
5-10 dried birdseye chilis
2 kaffir lime leves, thinly sliced
1 tbsp fish sauce
1 tsp light brown sugar
1 small bunch basil, thinly sliced

Steamed rice, for serving

Directions
Heat a small skillet over medium-high heat. Add the black peppercorns, cumin, and coriander and cook, stirring, until fragrant, about 1 minute. Transfer spices to a food processor along with remaining curry paste ingredients. Blend on high until smooth. 

Transfer chili paste, coconut milk, carrots, potatoes, and jalapeños to a large skillet or Dutch oven over medium-high heat and stir to combine. Bring to a boil and reduce to a simmer for 10-12 minutes, until the coconut oil separates from the milk. Stir in chicken, broth, birdseye chilis, and kaffir lime leaves and cook for 15 minutes, until the chicken is cooked through and the vegetables are tender. Stir in fish sauce and light brown sugar. Adjust seasonings to taste and remove from heat. Serve immediately over steamed rice and garnish with shredded basil leaves.

A Healthy Chicken Tikka Masala + Indian-Spiced Kale with Chickpeas

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Indian food is so delicious, but you might not deem it healthy and only save it for a cheat day. But I beg you to think differently! If you cook curry in your own kitchen (it’s not daunting at all), you can see exactly what’s going into it, and it can not only be diet friendly, but extremely healthy to boot. My recipe below uses little in the way of saturated fat, and only utilizes a few tablespoons of peanut oil and a little bit of yogurt. The results? Exceptional.

I hear the word “clean eats” being thrown around a lot, but I think it’s a term that is not well-defined and can be misleading. Some might think that “clean eats” is only eating raw, or only eating really basic foods, liked steamed chicken breast and broccoli.

I am here to tell you that this chicken tikka masala meets MY definition of clean eats. This is because the dish is well-balanced with protein, carbs, and fat, and has several spices and herbs that are super good for you. While turmeric and garlic are anti-inflammatory, cumin and cayenne may promote weight loss, fenugreek is rich in minerals, and garam masala is a wonderful mix of several extremely healthful spices. Studies have shown many spices used in Indian cuisine also serve as antioxidants and may play a role in cancer prevention.

So here is my recipe for Chicken Tikka Masala. I’ve also paired it with a recipe from EatingWell that is a great way to use up any kale you have growing in your garden! Plus the garbanzos add just a little extra fiber to really round out this dish.

 

Chicken Tikka Masala

Time: 1 Hour
Serves 4

Ingredients
1.5 lbs chicken thighs, poked with a fork, cut into 1 inch pieces
6 tbsp Tandoori Paste
2 tbsp Greek yogurt
Peanut Oil
1 large onion, sliced
2-3 serrano chilis, deseeded, chopped
1″ piece of ginger, peeled, finely chopped
6 garlic cloves, finely chopped
1 tsp turmeric
½ tsp cayenne (or more to taste)
2 tsp garam masala
1 tbsp light brown sugar
1 lb roma tomatoes
1 tbsp tomato paste
1 tbsp dried fenugreek leaves
5 cashews (optional)
4 tbsp Greek yoghurt
1 cup cilantro, chopped
Steamed basmati rice + mint chutney, to serve

Directions
Preheat oven to 400F.

Add chicken, tandoori paste, and Greek yogurt to a medium bowl and mix thoroughly. Transfer to refrigerator and let marinate for at least 20-30 minutes.

Transfer chicken to a foil-lined baking sheet and bake for 15-20 minutes, until the chicken is cooked through and browned.

Meanwhile, heat two tablespoons of peanut oil in a pan. Add onion and sauté until soft, about 4-6 minutes. Add serrano chilis, ginger, garlic, and cook for 2-3 more minutes. Then add turmeric, cayenne, garam masala, and sugar and cook for 1-2 minutes. Next, add the tomatoes, tomato paste, fenugreek, and cook for a few more minutes.

Transfer the sauce to a food processor with cashews and blend until very smooth.

Return sauce to the same pan and add 1 tbsp peanut oil. Add chicken and its juices to the pan to reheat. Stir in yogurt and 1/2 cup cilantro. Serve with mint chutney over rice.


Indian-Spiced Kale & Chickpeas

Time: 25 Minutes
Serves 4

Ingredients
1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
1-1 1/2 pounds kale, ribs removed, coarsely chopped (see Tip)
1 cup reduced-sodium chicken broth, or vegetable broth
1 teaspoon ground coriander
1/2 teaspoon ground cumin
1/4 teaspoon garam masala, (see Ingredient note)
1/4 teaspoon salt
1 15-ounce can chickpeas, rinsed

Directions
Heat oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add broth, coriander, cumin, garam masala and salt. Cover and cook, stirring occasionally, until the kale is tender, 8 to 10 minutes. Stir in chickpeas; cover and cook until the chickpeas are heated through, 1 to 2 minutes.

Goan-Style Shrimp Curry

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This Goan-style shrimp curry recipe is so good that it should be illegal somewhere! I’m not exaggerating, honest. We’ve made this several times and have only made a few tweaks to the recipe below. The fresh curry leaves and sambhaar are what really bring this meal together and if you’re wondering where to acquire them, both are only a Google away! The original recipe is by Suvir Saran and is adapted here on the  James Beard Foundation website.

 

Goan-Style Shrimp Curry

Time: 25 Minutes
Serves: 4

Ingredients

Marinade
2 tablespoons lemon juice, from about 1/2 lemon
1/2 teaspoon kosher salt
1/4 teaspoon ground peppercorns
1/4 teaspoon cayenne pepper
1 pound large or extra-large shrimp, peeled and deveined

Sauce
1 cup water
1/4 cup canola oil
24 fresh curry leaves, roughly torn
4-8 dried red chiles (4 for mild, 8 for spicy)
1 teaspoon ground peppercorns
1 (3-inch) piece ginger, peeled and minced
1 medium red onion, finely chopped
1 tablespoon plus 1 teaspoon kosher salt
2 cloves garlic, peeled and chopped
2 teaspoons ground coriander
1/2 teaspoon turmeric
2 medium tomatoes, chopped (about 2 cups)
1 teaspoon sambhaar or 1/2 teaspoon curry powder
1 1/2 cups coconut milk
1 cup chopped fresh cilantro

Directions
To make the marinade, place the lemon juice, kosher salt, ground peppercorns, and cayenne pepper in a gallon-size resealable plastic bag. Add the shrimp, toss to coat, and refrigerate.

Set 1/2 cup of water next to the stovetop. Heat the oil with the curry leaves (if using) and chiles in a medium pot over medium-high heat until the curry leaves start to sizzle, 1 to 2 minutes. Add the ground peppercorns and cook for 1 minute longer. Stir in the ginger, onion, and salt and cook, stirring often, until the onion is browned, about 8 minutes, sprinkling with water and stirring whenever the onion and ginger begin to stick to the bottom of the pot.

Add the garlic, coriander, and turmeric and cook until the garlic is fragrant, about 1 minute. Reduce the heat to medium-low and add the tomatoes to the pot. Cook, stirring and scraping the browned bits up from the sides and bottom of the pot, for 1 minute. Increase the heat to medium-high and simmer for 5 minutes, stirring often. Stir in the sambhaar or curry powder and cook for 1 minute, and then pour in the coconut milk and 1/2 cup of water. Bring to a boil and reduce to a saucey consistency. Add the shrimp and any accumulated juices. Bring to a simmer and cook until the shrimp are curled and opaque, about 2 minutes. Stir in cilantro and serve over rice.

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Anne Assassi


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