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Chicken and cauliflower curry recipe is a 30 minute healthy comfort food made with cauliflower, coconut milk, bell peppers, turmeric, ginger and cilantro. | ifoodreal.com

With a perfect balance of lean protein and vegetables, this chicken and cauliflower curry recipe can be made all vegan using extra cauliflower and served over brown rice or quinoa. Mild enough for the little ones. Large skillet for leftovers, I love them – teriyaki chicken and cauliflower skillet, shrimp quinoa with asparagus and garlic butter, and quinoa skillet with chicken and garden veggies. Make it with light coconut milk if you are calorie conscious or go full fat for a creamier version (next time I’m doing that). No matter what you decide to do, this dinner is speedy and healthy!

Yesterday we went out for lunch with friends after our oldest one’s hockey game. Nothing special, just a simple homey Canadian restaurant White Spot. Three of us, adults, ordered a curry, just different versions. Must have been a frosty sunny day that made us crave comfort food.

Chicken and cauliflower curry recipe is a 30 minute healthy comfort food made with cauliflower, coconut milk, bell peppers, turmeric, ginger and cilantro. | ifoodreal.com

I had yellow curry, Alex had tikka masala and a friend had a cauliflower quinoa bowl. Today I was still craving a bowl of curry. I couldn’t decide which one I wanted to recreate and happened to have a head of organic cauliflower (I finally found it at a good price => $4) and thawed organic chicken breasts in the fridge. So, I combined them and ended up with this delicious curry. Plus it comes out cheaper this way.

Curry is so simple. I remember even my Ukrainian grandma used to make curry. It is simply a combo of coconut milk, curry powder and ginger with any veggies or meat. In my world, curry is simple, heart healthy and delicious.

Chicken and cauliflower curry recipe is a 30 minute healthy comfort food made with cauliflower, coconut milk, bell peppers, turmeric, ginger and cilantro. | ifoodreal.com Chicken and cauliflower curry recipe is a 30 minute healthy comfort food made with cauliflower, coconut milk, bell peppers, turmeric, ginger and cilantro. | ifoodreal.com

My absolutely favourite brand for canned coconut milk is Thai Kitchen. I love the texture of it – always smooth. There might be other curry powders out there that you are welcome to use (I think curry paste would work too), but I always have this regular yellow colour one.

I served this chicken and cauliflower curry over brown rice but quinoa would be great too. For my youngest son I diluted his portion with Greek yogurt to make it less spicy (he is super picky when it comes to spices). Oldest one made it alive.:) Enjoy!

Chicken and cauliflower curry recipe is a 30 minute healthy comfort food made with cauliflower, coconut milk, bell peppers, turmeric, ginger and cilantro. | ifoodreal.com

30 Minute Chicken and Cauliflower Curry

30 Minute Chicken and Cauliflower Curry

Ingredients

  • Brown rice or quinoa*
  • 1 large onion, cut in half moons
  • 3 large garlic cloves, minced
  • 2 inch ginger, minced
  • 2 medium bell peppers, cut into 2 inch strips
  • 1 tbsp olive oil, extra virgin
  • 14 oz can coconut milk, light**
  • 2 tbsp honey or maple syrup
  • 2 tbsp yellow curry powder (red or green is OK)
  • 2 tsp turmeric (optional)
  • 1 tbsp cornstarch (for GF version) or 2 tbsp whole wheat flour
  • 1 + 1/4 tsp salt
  • 1 tsp ground black pepper
  • 1.5 lbs cauliflower (4 cups), cut into small florets
  • 1.5 lbs boneless & skinless chicken breasts, cut into 1" pieces***
  • 1/3 cup cilantro, chopped (optional)
  • 1/3 cup green onions, chopped (optional)

Directions

  1. Cook brown rice or quinoa as per package instructions.
  2. Preheat large non-stick deep skillet on low - medium heat and add olive oil. Add onion, garlic, ginger, bell peppers and cook until soft, about 7 minutes, stirring occasionally.
  3. Add coconut milk, honey, curry powder, turmeric, cornstarch, salt, pepper and stir to combine. Bring to a boil, add cauliflower + chicken and stir. Bring to a boil, reduce heat to low, cover and cook for 20 minutes. Serve hot, on a bed of brown rice or quinoa, garnished with cilantro and green onions.

Notes

*You decide how much rice or quinoa to cook depending how much you eat.:) **Use full fat coconut milk for creamier version if you wish. ***Substitute chicken for extra cauliflower for a vegan version.

http://ifoodreal.com/chicken-and-cauliflower-curry/

Nutritional Info

Servings Per Recipe: 6

Amount Per Serving = 1 + 1/3 cups:
Calories: 221.9
Total Fat: 8.0 g
Cholesterol: 55.0 mg
Sodium: 612.4 mg
Total Carbs: 9.4 g
Dietary Fiber: 3.0 g
Protein: 28.8 g
WW Points+: 5

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22 Comments

  1. RachelSD

    Making this as we speak… kitchen smells heavenly. But not seeing where in the recipe instructions the honey is called for? Wasn’t sure so I just put in a little bit with the sauce. Can you clarify? Thanks!

    Reply
      • RachelSD

        Got it, thanks. Was good with just a little bit of honey and regular coconut milk. Enjoyed with brown rice. Yum. 🙂

        Reply
  2. Grace

    This sounds great! Is the calorie count just the curry, or is the rice included in the total?
    thanks!

    Reply
  3. Vanessa

    Hi Olena. I just made this recipe last night and it was delicious. I have decided to make a change in my life and my family’s as well to eat clean and healthy foods. I appreciate your work, thank you so much! I’m making the spaghetti squash chicken Alfredo boats tonight and I can already see its gonna be amazing! Thanks again and I’m looking forward to more of your food recipes. Blessings!!!!

    Reply
  4. Heather

    I made this tonight and it was very good, but if I make it again, I won’t add the bell peppers until 10 minutes before the dish is ready. The chicken and cauliflower took longer than 20 minutes to cook, and the peppers came out too mushy.

    Reply
  5. Peyton

    Loved the idea of this… my husband and I thought it needed more curry powder. I ran out after the 2 tbsp. Will definitely bump up the spices in the future. Great concept… Fresh and comforting.

    Reply
    • Olena

      I keep it mild because of kids but you definitely can up spices for adults. I could handle a bit more heat for sure. Glad you liked it.

      Reply
  6. Angela

    Hello there! When you add the chicken to the cooking dish, are you supposed to add uncooked chicken at that time or should you precook the chicken then add it? Thank you!

    Reply
  7. HLM

    Delicious!!!! My family loved this! I’m a bit of a spice wimp so I only used 2 tsp. of curry and it was yummy. Definitely a keeper!

    Reply
  8. ruthann

    I believe your calorie count is way off. There’s 187 calories in 4oz chicken on it’s own. Still this is a delicious recipe that I’ve made numerous times. If I have it I also add chopped fresh spinach for more color and nutrition. Thank you for sharing

    Reply
  9. Tilea

    I made this tonight and used riced cauliflower instead of quinoa or brown rice. It was so good, even my picky daughter ate it

    Reply

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