1 brown onion, finely diced
¼ cup (60ml/2fl oz) water
¼ cup (75g/2 1/2 oz) red curry paste, or to taste
500g (1 lb 2 oz) chicken thigh fillets, fat trimmed and flesh cut into 2.5cm (1 in) pieces
½ butternut pumpkin, peeled, deseeded, cut into 2.5cm (1in) pieces
400g (14oz) can no-added-salt diced tomatoes
1 cup (250ml/9fl oz) salt-reduced chicken stock
1 cup (250ml/9fl oz) light coconut milk
400g (14oz) can chickpeas, drained, rinsed
100g (3 ½ oz) baby spinach leaves
1 cup (200g/7 oz) basmati, or other low GI rice, cooked following packet directions, to serve
Steamed green beans or peas, to serve
- Combine the onion and water in a medium-sized saucepan and cook, covered, over medium heat, stirring occasionally, for 8–10 minutes or until the onion is soft. Add the curry paste and cook, stirring, for 2–3 minutes or until aromatic.
- Add the chicken and pumpkin and stir to coat with the curry paste. Add the tomatoes, stock and coconut milk and bring to a simmer over medium heat. Reduce heat and simmer gently for 20 minutes or until the pumpkin is tender.
- Stir in the chickpeas and spinach and simmer for 2 minutes, stirring occasionally, or until the spinach has just wilted. Serve immediately accompanied by the cooked rice and vegetables.
Note: We made this with light coconut milk. For even less fat, try using coconut-flavoured evaporated milk, available from supermarkets.
Variation: to make a vegetarian version, replace chicken with extra pumpkin and chickpeas.
(Source: The Low GI Family Cookbook – Brand Miller, Foster-Powell, Manning & Sandall; Hachette Australia 2008)