Gentle Chicken & Veg Curry Bowl with Light Coconut Broth

A soft, high-protein, fiber-boosted Asian-style curry served with a smaller portion of rice to maximise satiety while staying gentle, low-oil, and GLP-1 friendly.

Ingredients

• 2 chicken breasts (about 450g / 1 lb), diced small (2 cm)
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1-inch piece ginger, grated
• 2 medium carrots, thinly sliced
• 1 zucchini, sliced into half-moons
• 2 tbsp curry powder
• 2 cups (480ml) chicken or vegetable broth
• 1 cup (240ml) canned coconut milk
• 1/2 cup (90g) white rice (uncooked)
• Salt and pepper

Method

• 1

  Step 1: Cook the rice (smaller portion)

  Rinse **1/2 cup rice** briefly (optional but helps texture). Add to a small saucepan with **1 cup (240ml) water** and a pinch of salt. Bring to a boil, cover, reduce to low, and cook **12–15 minutes** until tender. Rest off heat **5 minutes**, then fluff.

• 2

  Step 2: Start the gentle curry base

  In a medium pot (or deep skillet), add **2–3 tbsp broth** (instead of oil) and the **onion**. Cook over medium heat **3–4 minutes**, stirring, until softened. Add **garlic** and **ginger** and cook **30 seconds** until fragrant.

• 3

  Step 3: Bloom spices (without frying)

  Add **curry powder** and a pinch of pepper. Stir constantly for **30 seconds**, adding a splash of broth if it looks dry (you want it paste-like, not sizzling in oil).

• 4

  Step 4: Poach the chicken + soften veg

  Add **chicken**, **carrots**, **zucchini**, **2 cups broth**, and **1 cup coconut milk**. Bring to a **gentle simmer** (small bubbles, not a hard boil), then reduce heat to low and cook **12–15 minutes**, stirring occasionally, until the chicken is **just cooked through** and the vegetables are **soft-tender**.

• 5

  Step 5: Season and serve

  Taste and season with **salt** (start with 1/4 tsp, then adjust). Serve in bowls with a **modest scoop of rice**, then ladle curry over the top (more curry than rice for satiety and protein).

Tips

• **Make it even lighter:** Use **1/2 cup coconut milk + 1 1/2 cups broth** (still creamy, fewer calories).
• **Extra gentle texture:** Slice carrots thin so they turn soft quickly; simmer a few extra minutes if needed.
• **Budget protein swaps:** Use **boneless skinless chicken thighs** (tender and often cheaper) or **firm tofu** (add in the last 5 minutes so it stays intact).
• **Storage:** Keeps **3 days** in the fridge. Reheat gently (microwave at 70% power or low stovetop simmer) to keep chicken tender.

Nutrition (per serving, estimate)