All that wet, cool weather we had last week kept us indoors. Every time I had to go out, I got drenched and chilled. I was ready for the fall temperatures, just not eight inches of rain in six days. Thank you very much, Tropical Storm Karen. Staying trapped indoors for a week got a little old, but it was perfect weather for soups, chilies, and curries.
Traditional Indian curries are often made with ghee, a type of clarified butter with a high smoke point. Like regular butter, it has a very small amount of lactose left over from the butter production process, and many people with lactose intolerance (LI) find it to be a good option for use in their cooking. Many Indian curries also include dollops of yogurt with each serving, which lends a cooling and creamy effect to the spicy dish. I like the tanginess of low-fat or fat-free Greek yogurt in curries, but you can also use regular low-fat or fat-free yogurt if you prefer. The live and active cultures found in yogurt can help with digestion.
And if you have LI and want to keep dairy in your diet, all the protein and healthy fiber in this curry recipe slow down lactose absorption, making it easier to digest for those with LI.
You can find more LI-friendly recipes in my lactose-free recipes section and through the links below.
The recipe is easy to put together and lends itself to some variation. You can use chicken breast or thighs, and either spinach or kale, whichever you prefer. I recommend S&B brand curry powder, which you can find in international grocery stores and some well-stocked regular grocery stores, but you can use any curry powder mixture you like. If quinoa isn’t your thing, brown basmati rice will also work nicely.
- 1 pound 454 g boneless skinless chicken breast or thighs, trimmed and cut into 1/2-inch chunks
- 2 tablespoons S&B curry powder
- 3 tablespoons ghee or unsalted butter
- 1 large yellow onion, diced
- 3 large sweet potatoes, peeled and diced
- 8 ounces 227 g torn fresh spinach leaves
- 2 quarts homemade or purchased low-sodium chicken broth
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- cooked quinoa
- low-fat or fat-free Greek yogurt
- fresh cilantro leaves
Toss the chicken pieces with the curry powder, and set aside for about 20 minutes.
Melt the ghee in the pot over medium-high heat. Sauté the chicken pieces in the melted ghee until cooked almost all the way through, about 8 minutes. Add the onion and sauté until soft, about 3 to 5 minutes.
Add the diced sweet potatoes, chicken broth, kosher salt, and black pepper. Bring to a boil, reduce heat and simmer until the potatoes are almost soft, about 30 minutes. Stir in the spinach and cook about 5 more minutes. Serve in bowls with the quinoa, a dollop of low-fat or fat-free Greek yogurt, and cilantro leaves.
6-quart heavy bottom pot with lid
More Recipes for Lactose Intolerance
More from the National Dairy Council Beyond Lactose Intolerance Campaign
- Pinterest (lactose intolerance-friendly recipes)
- Twitter #BeyondLI
- AllRecipes.com – National Dairy Council (lactose intolerance-friendly recipes)
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