A lower-calorie way to make Chicken Curry
Creamy Chicken Curry Without Coconut Cream—Temper Yoghurt Off the Heat
A reduced tomato-spice base and properly tempered Greek yoghurt create a creamy Australian family curry around 405 calories before rice.
Yoghurt can lighten curry, but tipping it into a boiling pan produces white specks and a thin sour sauce. The technique is temperature, not a special product. A concentrated onion-tomato base cools briefly, hot sauce is whisked into yoghurt, and the mixture returns without boiling.
What changes—and what stays
From conventional 550–750 kcal with coconut cream to 405 calories
Use 170g plain Greek yoghurt instead of coconut cream and temper it into a fully reduced sauce with the heat off. Slow onion and reduced tomato carry the spice oils. Tempered yoghurt supplies acidity and body after the base is already thick, so it does not need to boil or reduce further.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Use 170g plain Greek yoghurt instead of coconut cream and temper it into a fully reduced sauce with the heat off | Slow onion and reduced tomato carry the spice oils. Tempered yoghurt supplies acidity and body after the base is already thick, so it does not need to boil or reduce further. |
How the flavor stays
Slow onion and reduced tomato carry the spice oils. Tempered yoghurt supplies acidity and body after the base is already thick, so it does not need to boil or reduce further.
A cost rule that survives inflation
Plain yoghurt serves breakfast or sauces beyond this curry, while canned tomatoes and frozen spinach reduce waste. Thighs stay tender without a premium cut.
Ingredients for 4
Measure first; timing is part of how this recipe uses less fat.
- 1 1/2 lb (680g)boneless skinless chicken thighs— 4cm pieces
- 170gplain 2% Greek yoghurt— room temperature
- 1 large (200g)onion— finely diced
- 1 can (400g)crushed tomatoes
- 200gbaby spinach
- 1 tsp (5g)canola oil
- 1 tbspmild curry powder
- 1 tspground cumin
- 1/2 tspturmeric
- 2garlic cloves— minced
- 10gfresh ginger— grated
- 3/4 tspkosher salt
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Brown onion with water, not more oil
Heat oil over medium and cook onion 10 minutes. When it catches, add one tablespoon water and scrape; repeat until deeply gold.
Look for: Onion is soft and amber with no burnt black corners or oil pool.
Step 2 · follow the visible cue
Bloom spices, then reduce tomato fully
Add garlic, ginger, curry powder, cumin, and turmeric for 30 seconds. Add tomato and chicken; simmer uncovered 16–18 minutes.
Look for: Chicken is cooked and a spoon trail stays open in the thick tomato base.
Step 3 · follow the visible cue
Temper yoghurt away from direct heat
Turn off the burner and wait 2 minutes. Whisk 1/2 cup hot sauce into yoghurt one spoon at a time, then fold the warm mixture back into the pan.
Look for: The sauce turns evenly creamy with no white curds or watery separation.
Step 4 · follow the visible cue
Wilt spinach without boiling the yoghurt
Return to the lowest heat, fold in spinach, and warm 2–3 minutes without bubbling. Rest 5 minutes before serving.
Look for: Spinach is just wilted and the sauce remains smooth enough to coat each chicken piece.
Calories at the same serving size
182 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 4 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Refrigerate up to 3 days. Reheat over very low heat and do not boil. Freeze the tomato chicken base before yoghurt for the best texture.
Refrigerate up to 3 days. Reheat over very low heat and do not boil. Freeze the tomato chicken base before yoghurt for the best texture.
Frequently asked questions
Can I use regular yoghurt?
Yes, but drain it for 30 minutes and temper carefully; its higher water content makes a thinner sauce.
Is rice included?
No. The listed calories cover one quarter of the curry; rice, naan, or chutney are additional.
- boneless skinless chicken thighs1 1/2 lb (680g)
- plain 2% Greek yoghurt170g
- onion1 large (200g)
- crushed tomatoes1 can (400g)
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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