COOKING AROUND THE WORLD A-Z, Zambia, Tongbezi Chicken Curry with Sweet Potatoes.

coconut milk

🥗Healthier: light coconut milk

💰Cheaper: milk + coconut extract

Light coconut milk reduces calories while still providing creaminess.

chicken

🥗Healthier: tofu

💰Cheaper: chicken thighs

Tofu is a lower-calorie option, while chicken thighs are often more affordable.

sweet potatoes

🥗Healthier: butternut squash

💰Cheaper: regular potatoes

Butternut squash offers similar sweetness with fewer calories, while regular potatoes are budget-friendly.

curry powder

🥗Healthier: homemade curry blend

💰Cheaper: turmeric + cumin

Homemade blends can be healthier and cheaper.

Heat vegetable oil in a large pot over medium heat until shimmering.

Add chopped onions and sauté until translucent, about 5 minutes.

Stir in minced garlic and grated ginger; cook until fragrant, about 1 minute.

Add diced tomatoes and cook until softened, about 3-4 minutes.

Sprinkle in curry powder and bay leaves; stir to combine.

Add chicken pieces and cook until lightly browned on all sides, about 5-7 minutes.

Pour in chicken broth and bring to a simmer.

Add diced sweet potatoes, carrots, and green bell pepper; cover and simmer until vegetables are tender, about 20 minutes.

Stir in coconut milk and season with salt and black pepper to taste.

Simmer for an additional 5 minutes to heat through.

Remove bay leaves before serving.

Cooking Techniques

Spice Level:

Allergens