Chicken Korma & Zucchini
The sauce is what makes this — blended smooth from mixed nuts, milk, garlic, onion, and curry powder, then simmered in olive oil until it thickens into something rich enough to coat the back of a spoon. While it bubbles, zucchini slices char in a grill pan and chicken browns in a separate skillet.
The contrast works: creamy spiced sauce against smoky grilled zucchini, all spooned over brown rice. 535 calories and 31 grams of protein in a 15-minute dinner that tastes like it took longer.
The sauce is what makes this — blended smooth from mixed nuts, milk, garlic, onion, and curry powder, then simmered in olive oil until it thickens into something rich enough to coat the back of a spoon. While it bubbles, zucchini slices char in a grill pan and chicken browns in a separate skillet.
The contrast works: creamy spiced sauce against smoky grilled zucchini, all spooned over brown rice. 535 calories and 31 grams of protein in a 15-minute dinner that tastes like it took longer.
Ingredients
- brown rice 2 ounces
- onion 0.5
- garlic 1 clove
- mixed nuts 2 tablespoons
- milk, 2% reduced fat 3 fluid ounces
- curry powder 2 teaspoons
- chicken breast 3 ounces
- olive oil 1 tablespoon
- zucchini 1
Method
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Cook the rice according to the instructions on the package.
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Coarsely chop the onion and garlic. Combine the onion, garlic, nuts, milk, curry powder and some salt and pepper in a blender to create a thick sauce.
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Heat half of the oil in a saucepan and pour in the sauce. Let it simmer gently for 8-10 minutes, stirring occasionally. Add a dash of water if needed.
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Meanwhile, slice the zucchini, lightly brush them with oil, and grill them in a grill pan until they turn golden brown.
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Heat the remaining oil in a pan and brown the chicken pieces for 2-3 minutes until golden brown. Then, stir the chicken into the sauce and let it warm through for 1-2 minutes.
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Serve the rice with chicken korma and grilled zucchini.
Pour the blended sauce into hot oil in step 3 and let it simmer the full 8–10 minutes. The curry powder in that sauce contains turmeric, and research found that fat increased curcumin absorption up to 44 times compared to curcumin taken without fat. This recipe gives turmeric two fat sources — the olive oil it simmers in, and the ground nuts blended into the sauce.
Why This Works
Behind this recipe
Why blend the sauce instead of just sautéing the onion and garlic?
Blending creates the signature korma texture — a smooth, thick sauce that coats the chicken evenly. Traditional korma recipes use ground nuts or seeds as the sauce base, not a roux or cream reduction. The blender does in seconds what a mortar and pestle does in minutes. If you prefer a chunkier sauce, pulse the blender a few times instead of running it smooth.
Can I use coconut milk instead of regular milk?
Yes. Coconut milk gives the sauce a richer, sweeter flavor and adds significantly more fat — roughly 10 times the fat of 2% milk per serving. The macros will shift: expect higher calories and fat, lower protein. Light coconut milk splits the difference if you want some coconut flavor without doubling the fat content.
Why grill the zucchini separately instead of adding it to the sauce?
Grilling gives the zucchini charred edges and a firmer texture that contrasts with the creamy sauce. Adding zucchini directly to a simmering liquid softens it within minutes — you lose the snap and the char. The contrast between crispy-charred zucchini and smooth korma sauce is what keeps each bite from tasting the same.
