Thai-Indian Chicken and Chickpea Curry
Crispy chicken thighs braised with red curry paste, garam masala, cinnamon and fennel on a bed of protein-rich chickpeas, for a warming one-pan curry that is lower in saturated fat than a classic Thai or Indian chicken curry.
Nutrition per serving
In the clinic
Thai red curry this version
Compared to Thai red curry (BBC Good Food)
Classic Thai red chicken curry is typically made with a full tin of coconut cream, fish sauce and sometimes added sugar, resulting in a rich, high-saturated-fat sauce with few pulses for fibre.
| Per serving | Thai red curry | This recipe | Difference |
|---|---|---|---|
| Calories | 557 kcal | 490 kcal | −12% |
| Carbs | 9g | 22g | +144% |
| Fat | 45g | 24g | −47% |
| Saturated fat | 32g | 6g | −81% |
| Sugar | 5g | 4g | −20% |
| Added sugar | 1g | 0g | −100% |
| Sodium | 952mg | 520mg | −45% |
| Fibre | 2g | 7g | +250% |
| Protein | 27g | 42g | +56% |
What changed
-
Full tin of coconut cream Half tin of reduced-fat coconut milk plus chicken stock
Cuts saturated fat by roughly two thirds while keeping the sauce fragrant and saucy.
-
No pulses One tin of chickpeas
Adds 7 g of fibre per serving and extra plant protein, which helps keep blood sugar steady after the meal.
-
Boneless, skinless chicken breast Bone-in, skin-on chicken thighs (skin crisped and excess fat rendered off in the pan)
Thighs stay juicy without added cream or butter, and rendering the skin in a dry pan first removes a significant amount of the subcutaneous fat before it enters the sauce.
-
Added palm sugar or fish sauce for seasoning Garam masala, cinnamon and fresh fennel for depth
Builds complexity and sweetness from spices and vegetables rather than added sugar or excess sodium.
Per serving. Our figures are estimates; the comparison's are the published nutrition of the BBC Good Food recipe.
Priyanka dropped this beauty into the family group chat and we immediately needed the recipe. It is a brilliant fusion of Thai red curry paste and Indian spices, with chickpeas adding plant-based protein and fibre alongside golden, crispy-skinned chicken thighs.
Ingredients
- 8 Bone-in, skin-on chicken thighs, about 1.2 kg total
- 1 tbsp Rapeseed oil
- 3 tbsp Thai red curry paste
- 1 tsp Garam masala
- 1 Cinnamon stick
- 1 Large fennel bulb, halved and thinly sliced, fronds reserved
- 1 Large onion, halved and thinly sliced
- 4 cloves Garlic, finely sliced
- 2 tsp Fresh ginger, finely grated
- 400 ml Reduced-fat coconut milk, 1 tin
- 200 ml Chicken stock, low-salt
- 400 g Tinned chickpeas, 1 tin, drained and rinsed
- 1 tbsp Fish sauce
- 1 tbsp Lime juice, from about 1 lime, plus wedges to serve
- Salt and black pepper, to taste
- Fresh coriander, to serve
Compared to Thai red curry (BBC Good Food)
12% fewer calories56% more protein100% less added sugar47% less fat250% more fibre Full comparison ↑Instructions
Pat the chicken thighs completely dry with kitchen paper and season well with salt and pepper.
Place a large, wide oven-safe pan or braising dish over a medium-high heat. Add the oil, then lay the chicken thighs in skin-side down. Cook without moving them for 8 to 10 minutes until the skin is deep golden and crisp and much of the fat has rendered out. Turn and cook for a further 2 minutes on the flesh side, then remove to a plate. Carefully pour away all but about 1 tablespoon of the fat left in the pan.
Preheat your oven to 190 °C fan (210 °C conventional, gas mark 6).
Return the pan to a medium heat. Add the sliced onion and fennel and cook, stirring occasionally, for 6 to 8 minutes until softened and beginning to caramelise at the edges.
Add the garlic and ginger and cook for 1 minute, then stir in the red curry paste, garam masala and cinnamon stick. Cook for a further 2 minutes, stirring constantly, until very fragrant.
Pour in the coconut milk and chicken stock, scraping up any sticky bits from the base of the pan. Stir in the chickpeas and fish sauce, then nestle the chicken thighs back in skin-side up, making sure the skin sits proud of the liquid.
Transfer the pan to the oven and bake, uncovered, for 25 to 30 minutes until the chicken is cooked through (the juices should run clear and an instant-read thermometer should read 75 °C at the thickest point) and the skin is deeply golden.
Remove the cinnamon stick. Stir in the lime juice, taste and adjust seasoning. Scatter with the reserved fennel fronds and fresh coriander, and serve with lime wedges and steamed rice or flatbreads.