Love this recipe? Save it to Pinterest before you forget!
Why You'll Love This healthy chicken and winter squash curry for easy meal prep
- Easy to Make: This recipe is incredibly simple and can be prepared in under an hour, making it perfect for busy weeknights.
- Packed with Nutrients: The combination of chicken, winter squash, and spices provides a boost of protein, vitamins, and minerals.
- Customizable: You can adjust the level of spiciness and add your favorite spices or herbs to make the recipe your own.
- Perfect for Meal Prep: This recipe makes a large batch, which can be refrigerated or frozen for up to 3 months, making it perfect for meal prep.
- Delicious and Flavorful: The combination of chicken, winter squash, and spices creates a rich and aromatic flavor profile that's sure to impress.
- Gluten-Free and Dairy-Free: This recipe is gluten-free and dairy-free, making it a great option for those with dietary restrictions.
- Cost-Effective: This recipe uses affordable ingredients and makes a large batch, making it a cost-effective option for families or individuals on a budget.
- Freezer-Friendly: This recipe can be frozen for up to 3 months, making it a great option for meal prep or future meals.
Ingredient Breakdown
The key ingredients in this recipe are chicken breast or thighs, winter squash (such as butternut or acorn squash), onions, garlic, ginger, and a blend of spices. The chicken provides a lean source of protein, while the winter squash adds natural sweetness and creaminess. The onions, garlic, and ginger add depth and aroma to the dish, while the spices provide a warm and comforting flavor. When selecting the ingredients, choose fresh and high-quality options to ensure the best flavor and texture. For the chicken, you can use either breast or thighs, depending on your preference. For the winter squash, choose a variety that's in season and has a sweet, nutty flavor. For the spices, use a blend of ground cumin, coriander, and turmeric for a warm and aromatic flavor.
How to Make healthy chicken and winter squash curry for easy meal prep
Preheat the oven to 400°F (200°C). This will help to roast the winter squash and bring out its natural sweetness.
Cut the winter squash in half lengthwise and scoop out the seeds. Place the squash on a baking sheet, cut side up, and drizzle with olive oil. Roast in the preheated oven for 30-40 minutes, or until the squash is tender and caramelized.
In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the diced onions and cook, stirring occasionally, for 5-7 minutes, or until the onions are translucent and starting to caramelize. Add the minced garlic and cook for an additional 1-2 minutes, or until fragrant.
Add the ground cumin, coriander, and turmeric to the skillet and cook, stirring constantly, for 1-2 minutes, or until the spices are fragrant. Add the diced chicken breast or thighs and cook, stirring occasionally, for 5-7 minutes, or until the chicken is cooked through.
Add the roasted winter squash to the skillet and stir to combine. Pour in the chicken broth and bring the mixture to a simmer. Reduce the heat to low and cook, stirring occasionally, for 10-15 minutes, or until the flavors have melded together and the sauce has thickened.
Season the curry with salt and pepper to taste. Serve hot, garnished with fresh cilantro or scallions, and accompanied by rice, naan bread, or your favorite sides.
Tips for Perfect Results
Choose fresh and high-quality ingredients, including winter squash, onions, garlic, and spices, to ensure the best flavor and texture.
Roast the winter squash until it's tender and caramelized, but still retains some of its texture. Overcooking can make the squash mushy and unappetizing.
Adjust the level of spiciness to your taste by adding more or less of the spices, such as cumin, coriander, and turmeric.
Add your favorite spices or herbs, such as cinnamon, nutmeg, or cilantro, to give the curry a unique flavor and aroma.
Use a variety of winter squash, such as butternut, acorn, or delicata, to add texture and flavor to the curry.
Make the curry ahead of time and refrigerate or freeze it for up to 3 months. This makes it perfect for meal prep or future meals.
Serve the curry with a variety of sides, such as rice, naan bread, or roasted vegetables, to add texture and flavor to the dish.
Experiment with different proteins, such as chicken, beef, or tofu, to add variety to the curry.
Common Mistakes to Avoid
-
Overcooking the Chicken: Overcooking the chicken can make it dry and tough. Cook the chicken until it's just done, then remove it from the heat.
Fix: Use a thermometer to check the internal temperature of the chicken. It should reach 165°F (74°C) for breast meat and 180°F (82°C) for thighs.
-
Not Roasting the Squash Long Enough: Not roasting the squash long enough can result in a hard, undercooked texture. Roast the squash until it's tender and caramelized.
Fix: Check the squash regularly while it's roasting, and adjust the cooking time as needed. The squash should be tender and easily pierced with a fork.
-
Not Adjusting the Level of Spiciness: Not adjusting the level of spiciness can result in a curry that's too hot or too mild. Adjust the level of spiciness to your taste.
Fix: Start with a small amount of spices and adjust to taste. You can always add more spices, but it's harder to remove the heat once it's added.
-
Not Using Fresh and High-Quality Ingredients: Not using fresh and high-quality ingredients can result in a curry that's bland and unappetizing. Use fresh and high-quality ingredients, including winter squash, onions, garlic, and spices.
Fix: Choose fresh and high-quality ingredients, and avoid using wilted or old produce. This will ensure the best flavor and texture in your curry.
Variations & Substitutions
Replace the chicken with roasted vegetables, such as cauliflower or sweet potatoes, and add more spices and herbs for flavor.
Replace the chicken with tofu or tempeh and use a vegan-friendly broth. Add more spices and herbs for flavor, and use a non-dairy yogurt or milk to add creaminess.
Use gluten-free broth and spices, and replace the traditional naan bread with gluten-free naan or rice.
Replace the traditional yogurt or milk with a non-dairy alternative, such as coconut milk or almond milk. Use a dairy-free broth and spices, and add more flavor with herbs and spices.
Add more heat to the curry by using hotter spices, such as cayenne pepper or red pepper flakes. You can also add diced jalapenos or serrano peppers for extra heat.
Reduce the amount of spices and heat in the curry by using milder spices, such as paprika or cumin. You can also add more yogurt or milk to cool down the curry.
Storage & Make-Ahead
Store the curry at room temperature for up to 2 hours. After 2 hours, refrigerate or freeze the curry to prevent bacterial growth.
Store the curry in the refrigerator for up to 3 days. Reheat the curry gently over low heat, stirring occasionally, until warmed through.
Store the curry in the freezer for up to 3 months. Freeze the curry in airtight containers or freezer bags, and label with the date and contents. To reheat, thaw the curry overnight in the refrigerator, then reheat gently over low heat, stirring occasionally, until warmed through.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I use different types of winter squash?
Yes! You can use different types of winter squash, such as butternut, acorn, or delicata. Each type of squash will add a slightly different flavor and texture to the curry, so feel free to experiment and find your favorite.
Is this recipe gluten-free?
Yes! This recipe is gluten-free, making it a great option for those with gluten intolerance or sensitivity. Just be sure to use gluten-free broth and spices to ensure the recipe remains gluten-free.
Can I add other ingredients to the curry?
Yes! You can add other ingredients to the curry, such as diced bell peppers, carrots, or potatoes. Just be sure to adjust the cooking time and spices accordingly to ensure the added ingredients are cooked through and flavorful.
How do I store the curry?
You can store the curry in the refrigerator for up to 3 days or freeze it for up to 3 months. Reheat the curry gently over low heat, stirring occasionally, until warmed through.
Can I make this recipe in a slow cooker?
Yes! You can make this recipe in a slow cooker. Simply brown the chicken and cook the onions and garlic in a skillet, then transfer everything to the slow cooker and cook on low for 6-8 hours. Add the roasted squash and spices during the last 30 minutes of cooking.
Is this recipe suitable for a crowd?
Yes! This recipe makes a large batch, making it perfect for a crowd. You can easily double or triple the recipe to feed a larger group. Just be sure to adjust the cooking time and spices accordingly.
Can I use leftover chicken or turkey?
Yes! You can use leftover chicken or turkey in this recipe. Simply shred or chop the cooked meat and add it to the curry during the last 30 minutes of cooking.
healthy chicken and winter squash curry for easy meal prep
Ingredients
- 1 1/2 pounds boneless, skinless chicken breast or thighs, cut into 1-inch pieces
- 2 medium winter squash (such as butternut or acorn), peeled and cubed
- 2 tablespoons olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tablespoon grated fresh ginger
- 1 teaspoon ground cumin
- 1 teaspoon curry powder
- 1/2 teaspoon turmeric
- 1/2 teaspoon cayenne pepper (optional)
- 1 can (14 oz) diced tomatoes
- 1 cup chicken broth
- Salt and pepper, to taste
- Fresh cilantro, chopped (optional)
Instructions
- Step 1: Prepare the ingredients. Peel and cube the winter squash, and chop the onion and cilantro (if using). Mince the garlic and grate the fresh ginger.
- Step 2: Cook the chicken. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken and cook until browned, about 5-7 minutes. Remove from the skillet and set aside.
- Step 3: Sauté the onion and spices. In the same skillet, add the remaining 1 tablespoon of olive oil. Add the diced onion and cook until softened, about 3-4 minutes. Add the minced garlic, grated ginger, cumin, curry powder, turmeric, and cayenne pepper (if using). Cook for 1 minute, stirring constantly.
- Step 4: Add the squash and cook until tender. Add the cubed winter squash to the skillet and cook, stirring occasionally, until tender, about 10-12 minutes.
- Step 5: Add the diced tomatoes and chicken broth. Stir in the diced tomatoes and chicken broth. Bring the mixture to a simmer and cook for 5 minutes.
- Step 6: Return the chicken to the skillet and simmer until cooked through. Add the cooked chicken back to the skillet and stir to combine. Simmer, uncovered, until the chicken is cooked through and the sauce has thickened, about 10-15 minutes.
- Step 7: Season and serve. Season the curry with salt and pepper to taste. Garnish with chopped cilantro (if using) and serve over rice or with naan bread.
- Step 8: Store leftovers. Let the curry cool, then refrigerate or freeze for later use. Reheat and serve.
Recipe Notes
- Storage tip: Store leftovers in an airtight container in the refrigerator for up to 3 days or freeze for up to 2 months.
- Make ahead: Prepare the curry up to a day in advance and refrigerate or freeze until ready to serve.
- Substitution: Swap the winter squash for sweet potatoes or carrots if desired.
- Pro tip: Use a variety of spices to customize the flavor of the curry to your liking.
- Variation: Add some heat to the curry by incorporating diced jalapeños or serrano peppers.
- Dietary restriction: This recipe is gluten-free and can be adapted to be dairy-free by substituting the chicken broth with a non-dairy alternative.
