Enjoy the delicious flavors of Southern India with this Keralan Chicken Curry. With ingredients like fresh ginger, curry powder, and mango chutney there is a sweet and spicy note that is hard to resist! This curry is Slimming World Friendly, with just 1 Syn per serving. Oh, and you can totally turn this into a vegetarian curry – simply leave out the chicken!
I’ve got lots of great Slimming World Chicken Recipes for you to enjoy – right-click and open these other recipes in a new tab so that you can read them after this one.
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Keralan Chicken Curry
Indian is a vast country with different regional cuisines. Kerala is a southern state on India’s tropical Malabar Coast and is known as the “Land of Spices” because it traded spices with Europe as well as with many ancient civilizations.
Kerala cuisine includes a wide variety of vegetarian and non-vegetarian dishes prepared using fish, poultry, and meat. Rice is a dominant staple that is eaten at all times of day.
Spices used tend to be more subtle such as cardamom pods, cloves, nutmeg and cinnamon rather than the stronger, bolder flavours like cumin and coriander. Aromatics like turmeric, ginger, and garlic also play an important culinary role
Coconut features heavily in Keralan cuisine – but not in this recipe – which is fortunate for my husband as he cannot abide coconut!
This chicken curry is packed with veggies and a little mango chutney gives it a delicious sweetness which we really enjoyed.
When I make this again I think I would use less stock – or cook for longer so that it reduced down further. Nevertheless it was a wonderful dish that will be added to our meal planning rotation!
This recipe for Keralan Chicken Curry serves 4 and 1 Syn per serving when Food Optimising.
If you have the Syns to spare you could have a poppadom (or two!) with this Kerala curry – Sharwood’s Ready to Eat Poppadoms Plain 8 pack, 9g each, are 2 Syns each at the time of writing.
The full ingredients list and instructions are found in the printable recipe card at the end of this post. I highly recommend reading the blog post all the way through so that you don’t miss any tips or substitution suggestions and to ensure that you have all the ingredients and equipment required as well as understand the steps and timings involved.
Ingredients Used in This Recipe
You can use chicken breast or chicken thighs in this recipe – ensure that all skin and visible fat is removed to make it FREE on Slimming World.
You’ll also need onions, butternut squash, fresh ginger, green beans, baby spinach, peas, and long grain rice, as well as chicken stock. The stock can be from [Knorr] Stock Pots, liquid stock, bouillon, and stock cubes and be FREE on SW. Check your book for Syns if you’re not sure.
For your convenience, I’ve linked any specialized ingredients needed for this recipe to Amazon below.
- Mild Curry Powder – if you prefer a hotter curry, use a hot curry powder.
- Mango Chutney – 2 level tablespoons are used in this recipe which is what provides the [minimal amount of] Syns in this recipe.
Slimming World Food Diary Printable
If you follow Slimming World, you will know that one of the crucial things to your success is keeping a Slimming World Food Diary.
I’ve got a free printable Slimming World Food Diary & Meal Planner here which now includes a diary for Extra Easy SP.
How Do I Make Slimming World Friendly Keralan Chicken Curry?
Just check out the recipe card below with full ingredients and instructions. You can print the card out too (don’t worry, any pics don’t print to save your ink!).
- Low-calorie cooking spray
- 2 onions, diced
- 5cm/2" piece fresh root ginger, peeled and finely chopped
- 3 Tbsp mild curry powder
- 1 tsp turmeric
- 1.2 L chicken stock
- 600g butternut squash flesh, cut into bite-size pieces
- 150g dried long-grain rice
- 4 skinless and boneless chicken breasts, cut into bite-size pieces
- 200g green beans, halved
- 2 level Tbsp mango chutney
- 200g frozen peas
- 115g baby spinach
- Salt and pepper
- Place a large lidded saucepan over medium heat and spray with cooking spray.
- Cook the onions and ginger for 2-3 minutes then stir in the curry powder and turmeric and cook for 1 minute.
- Add the stock and butternut squash and bring to the boil.
- Add the rice and cover pan with lid. Cook for 5 minutes.
- Reduce to a simmer, uncover, and stir in the chicken and beans.
- Cook uncovered for 10-15 minutes or until the rice is tender and the chicken and squash are cooked through.
- Stir in the mango chutney, peas, and spinach and cook for 2 minutes.
- Season to taste with salt and pepper.
- Divide between 4 bowls and serve immediately.
- Slimming World Syns per serving: 1 when Food Optimising.
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 356Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 17mgSodium: 590mgCarbohydrates: 62gFiber: 13gSugar: 18gProtein: 19g
This site uses Nutritionix to provide estimated nutrition. Nutritional information is always approximate and will depend on the quality of ingredients used and serving sizes. If you need exact calories and macros, please do your own calculations.
More Slimming World Friendly Recipes
Want a few Slimming World recipes to try next? Here are some of our favourites:
- Slimming World Pulled Pork with Apple Slaw & Sweet Potato Wedges
- Indian Keema Matar Pie with Bombay Potato Topping
- Easy Jerk Pork, Rice & Peas and Pineapple Salsa
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About Slimming World
Slimming World’s Food Optimising plan is a healthy, flexible approach, based on everyday foods, to help people lose weight without ever going hungry. It’s a practical, family-friendly plan that fits easily into everyday life and doesn’t require complex weighing and measuring or obsessive calorie counting. – Slimming World
Disclosure: I am not affiliated with Slimming World in any way other than being a member and following their Food Optimising plan. This recipe may have been adapted from a Slimming World magazine or book. If you are reading this blog post or printing this recipe the chances are you already follow SW and know all the ins-and-outs of how it works. Please check with your consultant, in your member pack, or online at Slimming World’s website for full and up-to-date details about the plan as it may be updated from time to time in line with the latest nutritional information. I am not a doctor or dietician, or providing medical advice and hold no responsibility for the complete accuracy of calorie counts and nutritional information. And where applicable, Syns in Slimming World friendly recipes. I advise you to check your own resources if you are using recipes to lose weight. All weight-loss programs should be followed on advice from a doctor.