A lower-calorie way to make Chicken curry
Kiwi weeknight chicken curry with pumpkin and measured coconut milk
Skinless chicken, pumpkin and peas simmer in tomato, spices and a small amount of coconut milk for a 485-calorie curry with rice.
A weeknight chicken curry can taste full without a full tin of coconut cream. Onion and spices are cooked until sweet and fragrant, tomato reduces before any liquid enters, and pumpkin softens into the sauce. Coconut milk is measured at the end, where its aroma remains clear, while skinless chicken is browned separately so it does not steam in the pot.
What changes—and what stays
From often 650–850 kcal with coconut cream, chicken skin and larger rice servings to 485 calories
Use 900 g skinless chicken, 700 g pumpkin and 250 ml light coconut milk for six portions, with 130 g cooked rice each. Toasted cumin, coriander and garam masala bloom against browned onion; pumpkin lends sweetness and late coconut milk carries aroma without dominating the pot.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Use 900 g skinless chicken, 700 g pumpkin and 250 ml light coconut milk for six portions, with 130 g cooked rice each | Toasted cumin, coriander and garam masala bloom against browned onion; pumpkin lends sweetness and late coconut milk carries aroma without dominating the pot. |
How the flavor stays
Toasted cumin, coriander and garam masala bloom against browned onion; pumpkin lends sweetness and late coconut milk carries aroma without dominating the pot.
A cost rule that survives inflation
Pumpkin and frozen peas stretch chicken across six bowls, while one small carton of coconut milk is enough when spices and tomato are properly reduced.
Ingredients for 6
Measure first; timing is part of how this recipe uses less fat.
- 900 gskinless chicken thigh and breast
- 700 gpumpkin
- 350 gpeas
- 800 gchopped tomatoes
- 250 mllight coconut milk
- 350 gonions
- 25 gginger and garlic
- 18 gcurry spices
- 780 gcooked basmati rice
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Bloom spice in a dry onion base
Cook onion with splashes of water until golden, add ginger, garlic and spices and stir for ninety seconds before anything scorches.
Look for: The onion is amber and the spice smells nutty, with no black grains or raw garlic sting.
Step 2 · follow the visible cue
Sear dry chicken away from the sauce
Pat chicken dry and brown it in two batches in a hot non-stick pan, then remove while the centre remains underdone.
Look for: Several faces are brown and the pan is not crowded with pale chicken liquid.
Step 3 · follow the visible cue
Let pumpkin build the body
Reduce tomatoes with the onion base, add pumpkin and a little water and simmer covered until the cubes are almost tender.
Look for: Pumpkin edges soften into the sauce while the centres still keep their shape when stirred.
Step 4 · follow the visible cue
Add coconut and chicken only to finish
Return chicken with peas and coconut milk, simmer just to 75°C and divide with measured rice and coriander.
Look for: The sauce coats each cube without an oily ring, peas stay bright and chicken remains tender.
Calories at the same serving size
218 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 6 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Refrigerate curry separately from rice for three days or freeze for three months. Reheat gently until bubbling throughout.
Refrigerate curry separately from rice for three days or freeze for three months. Reheat gently until bubbling throughout.
Frequently asked questions
Can I use coconut cream?
Yes, dilute 125 ml cream with 125 ml water and check its label because brands vary.
Can I make it hotter?
Add fresh chilli or cayenne, which changes flavour and heat without materially increasing calories.
- skinless chicken thigh and breast900 g
- pumpkin700 g
- peas350 g
- chopped tomatoes800 g
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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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