Japanese curry is comforting and flavorful, but traditional versions can be high in fat and calories. This healthy version keeps all the delicious flavors while reducing excess oil and using nutrient-rich ingredients.
Ingredients (4 servings)
- 1 lb (450g) chicken breast, cut into bite-sized pieces (or tofu for a vegetarian option)
- 1 tbsp olive oil
- 1 onion, diced
- 2 carrots, sliced
- 1 medium potato, diced
- 1 apple, grated (for natural sweetness)
- 2 cloves garlic, minced
- 1-inch ginger, minced
- 3 cups low-sodium chicken or vegetable broth
- 2 tbsp curry powder
- 1 tbsp tomato paste
- 1 tbsp soy sauce (low sodium)
- 1 tsp honey or maple syrup
- 1 tbsp whole wheat flour or cornstarch (for thickening)
- 1 cup unsweetened almond milk (or low-fat milk)
- Salt & pepper to taste
Instructions
- Sauté the Aromatics – Heat olive oil in a large pot over medium heat. Add onions, garlic, and ginger. Cook until fragrant.
- Cook the Protein – Add chicken (or tofu) and cook until lightly browned.
- Add Vegetables – Stir in carrots, potatoes, and grated apple. Cook for a few minutes.
- Simmer – Pour in the broth, then add curry powder, tomato paste, soy sauce, and honey. Bring to a boil, then reduce heat and let it simmer for 20-25 minutes, or until vegetables are tender.
- Thicken the Sauce – Mix flour/cornstarch with almond milk, then slowly stir into the curry to thicken. Simmer for 5 more minutes.
- Adjust Seasoning – Taste and adjust salt and pepper as needed.
- Serve – Enjoy with brown rice or cauliflower rice for a healthier option!
Why This Version is Healthier
Uses lean protein instead of fatty cuts of meat
Less oil compared to traditional curry roux
Includes grated apple for natural sweetness instead of sugar
Uses almond milk instead of heavy cream
Thickened with whole wheat flour instead of processed roux
This version keeps the rich, comforting flavor of Japanese curry while making it lighter and packed with nutrients. Enjoy!
