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🫒 Mediterranean · Main · Medium difficulty · Contains meat or poultry

Low-GI Mediterranean Chicken Light Coconut Curry

A diabetic-friendly light coconut curry with chicken, oregano, lemon zest and garlic, Mediterranean flavours and no gluten.

Prep time
10 min
Cook time
25 min
Total time
35 min
Servings
4
Calories
311 kcal
Protein
34 g
Carbs
10 g
Fat
15 g
Course
Main

About this Mediterranean curry

Low-GI Mediterranean Chicken Light Coconut Curry is a Mediterranean main built around chicken breast or thigh. It takes about 35 min from start to finish, 10 minutes of prep and 25 minutes of cooking, and serves 4.

Cooking method: curry. Difficulty is rated medium. Contains meat or poultry, and marked gluten-free in our data.

Good for: diabetic-friendly, high protein, light & low calorie, meal prep, one-pot wonders, everyday healthy.

Ingredients

Quantities are for 4 servings. Change the servings in the app to rescale them automatically.

  • 500 g chicken breast or thigh, cut into pieces
  • 200 ml light coconut milk
  • 1 cup cherry tomatoes, chopped
  • 1 onion, sliced
  • 1 tbsp grated ginger
  • Seasoning: oregano, lemon zest and garlic
  • Sauce: 3 tbsp olive oil and the juice of 1 lemon
  • 2 tbsp olive oil
  • Salt and black pepper, to taste

Method

  1. Step 1. Soften the onion and ginger in a little oil for 4 minutes.

    Heat
    Medium to high, stir or flip now and then
    Look for
    Golden-brown edges, a steady sizzle and a toasty smell.
    Why it matters
    Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
    Avoid
    Overcrowding the pan: the temperature drops and food steams. Cook in batches.

  2. Step 2. Stir in the oregano, lemon zest and garlic and cook for 1 minute.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  3. Step 3. Add the chicken and coat in the spices.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  4. Step 4. Pour in the coconut milk and 100 ml water; simmer for 25 minutes.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  5. Step 5. Add the cherry tomatoes for the last 5 minutes.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  6. Step 6. Finish with parsley and lemon wedges and serve hot.

    Heat
    Warm plates
    Look for
    Hot food on warm plates with a fresh, bright garnish on top.
    Why it matters
    Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
    Avoid
    Waiting too long: the dish cools and crisp parts go soft.

Chef's tip

Pair carbs with protein and fibre to slow glucose spikes; check with your dietitian.

Equipment you will need

  • Heavy pan with lid
  • Wooden spoon
  • Chopping board and knife

Nutrition per serving

Estimated per serving: 311 kcal, 34 g protein, 10 g carbohydrate and 15 g fat. Roughly 44% of the energy comes from protein, 13% from carbohydrate and 43% from fat, using standard energy values.

Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.

When to cook Low-GI Mediterranean Chicken Light Coconut Curry

Substitutions and variations

  • Swap the main protein for firm tofu, chickpeas or paneer. Add tofu near the end so it keeps its shape.
  • For a milder sauce, use less curry paste and stir in extra coconut milk at the end.
  • If the sauce is thin, simmer it uncovered for a few minutes before serving.

Frequently asked questions about Low-GI Mediterranean Chicken Light Coconut Curry

How long does Low-GI Mediterranean Chicken Light Coconut Curry take to make?

It takes about 35 min in total: 10 minutes of prep and 25 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.

How many calories are in one serving?

Each serving has about 311 kcal, with 34 g protein, 10 g carbohydrate and 15 g fat. These are estimates for the recipe's 4 servings.

Is Low-GI Mediterranean Chicken Light Coconut Curry gluten-free?

It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.

Is it suitable for vegetarians or vegans?

No, it contains meat or poultry. For a meat-free version, swap the main ingredient for tofu, chickpeas or mushrooms and adjust the cooking time.

How difficult is it to cook?

It is a medium-difficulty recipe: it needs some timing and several steps, so read through the method before you start.

Can I make Low-GI Mediterranean Chicken Light Coconut Curry ahead or freeze it?

Yes. Cool it quickly, refrigerate for up to 3-4 days, or freeze for up to 3 months. Reheat until steaming hot throughout.

How many servings does it make?

This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.

More Mediterranean recipes

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