Butternut Squash Chicken Curry

Servings

5 servings

Quick Stats

45–55 mins • High Protein • Base: 5 servings

Ingredients

• 2 tsp ground coriander
• 1 tsp ground cumin
• 1 tsp ground turmeric
• ½ tsp ground ginger (skip if using fresh ginger)
• ¼ tsp ground cinnamon
• ¼ tsp chili powder or cayenne (optional)
• ¼ tsp black pepper
• 1kg chicken thighs, cut into chunks
• 1 brown onion, diced
• 3 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 500g butternut squash, peeled and cubed
• 3 carrots, sliced
• 400g canned diced tomatoes
• 400ml coconut milk
• 250ml chicken stock or water
• 2 tbsp vegetable oil
• 1 tsp salt
• 2 cups rice, uncooked, to serve

Method

1. Make the curry powder blend:
   In a small bowl, mix the coriander, cumin, turmeric, ginger, cinnamon, chili powder, and black pepper. Set aside.
2. Sear the chicken:
   Heat the oil in a large pot or deep pan over medium-high heat. Add the chicken and cook until browned on the outside, about 5-6 minutes. It doesn't need to be cooked through yet — remove and set aside.
3. Soften the onion:
   In the same pot, add the onion and cook until softened and translucent, about 4 minutes.
4. Add aromatics and spice blend:
   Stir in the garlic, fresh ginger, and the curry powder blend. Cook for 1 minute until fragrant, stirring so the spices don't catch or burn.
5. Add veg and liquids:
   Add the butternut squash, carrots, tomatoes, coconut milk, and stock. Stir well and bring to a simmer.
6. Return chicken and simmer:
   Return the seared chicken to the pot along with the salt. Cover and simmer gently, stirring occasionally, until the chicken is cooked through and the butternut is soft enough to break apart when pressed, about 30 minutes.
7. Mash some of the butternut:
   Use a spoon to mash some of the softened squash against the side of the pot — this thickens the sauce naturally. Simmer uncovered for another 5-10 minutes if you want it thicker.
8. Cook the rice:
   While the curry finishes, cook the rice according to packet instructions.
9. Serve or portion for meal prep:
   Taste and adjust salt. Serve hot over rice, or portion into containers once cooled for the fridge (4-5 days) or freezer.

Key Nutrients & Benefits

High protein from the chicken thighs supports muscle repair and keeps you full, butternut squash and carrots bring fibre and beta-carotene, and the homemade spice blend adds warmth and antioxidants without any refined sugar.

Smart Swaps & Variations

• Chicken breast instead of thighs — leaner, but pull it earlier so it doesn't dry out.
• Sweet potato instead of butternut — similar texture and sweetness if squash isn't in season.
• Lighter version — swap the coconut milk for extra stock and a splash of light cream.
• Extra greens — stir through spinach or kale in the last few minutes.
• Extra heat — add more chili powder or a fresh chilli with the aromatics.