Servings: 4 people
Carbohydrate Serves: 3 per person
(1 carbohydrate serve = 15 grams of total carbohydrate)
Sometimes dinner is what ever you have left in the cupboards. As a mum I can always count on rounding up some raisins or sultanas (even if they are the ones in the tiny boxes I buy for my son). I usually have chicken thighs or breast fillets in the freezer and my spice drawer always offers something that takes a meal from average to great in a shake or a sprinkle. This gestational diabetes friendly curry came about in exactly that way. A bit of this, a bit of sweetness, a bit of that and suddenly there was a fragrant and delicious curry simmering before me. Read my article Creating a GDM friendly kitchen for more ideas on what ingredients and tools can help make cooking GDM easier and tastier. (Main carbohydrate containing ingredients are listed in bold.)
- 1 tablespoon light cooking oil
- 1 large brown onion, finely chopped
- 2-3 garlic cloves, crushed
- 700g/ ~1.5 lbs chicken breast or thigh fillets, trimmed, cut into strips
- 2 tablespoons Keens Curry Powder (a basic non-spicy curry powder)
- 1 x 375ml/ 12.5 fl oz can evaporated skim milk
- 1 tablespoons coconut essence
- 4 tablespoons/ 60g/ 2 ounces currants/ small sweet seedless raisins
- 400g/ 13 ounces green beans, trimmed, cut in thirds
- 2 cups cooked Doongara rice (low GI rice)
- Fresh coriander/ cilantro to serve (optional)
- 2 cucumbers, peeled, sliced to serve
Cooking tip: You do not want to let your curry boil or bubble at any time once you’ve added the evaporated milk otherwise the milk will separate and go gluggy.
Heat oil in a frypan over low heat. Add onion and cook until soft and translucent. Turn heat up to medium and add chicken and garlic. Cook for several minutes until the chicken has turned slightly golden.
Add curry powder and stir well. Cook until fragrant – the point when the spices start wafting from the pan. Turn heat down to low and add evaporated milk, coconut essence and currants. Simmer for around 5 minutes and throw in the green beans. Continue to simmer for another few minutes then turn off heat.
Serve rice topped with curry, a handful of coriander/ cilantro and a side of sliced cucumber.
Post GDM tip: Replace coconut essence and evaporated skim milk with the same amount of low fat coconut milk.