Chicken Curry Muffins

Minimum effort and maximum flavour will put these delicious parcels in your favourites folder.

Chicken Curry Muffins

I have always said spices are your best friend in the kitchen, and these awesome little muffins prove it. This has got to be one of the quickest and simplest recipes I’ve ever created. Rest assured, what it lacks in effort or time, it makes up for in flavour and nutrition.

INGREDIENTS

SERVES 4

  • 2 tablespoons coconut oil
  • butter or ghee, plus extra for greasing
  • 2 garlic cloves, very finely chopped
  • 1 long red chilli, finely chopped
  • 1 red onion, finely chopped
  • 600g chicken mince
  • 1 egg
  • 1 zucchini, coarsely grated
  • 60g (½ cup) grated pumpkin
  • 1 handful of flat-leaf parsley leaves, finely chopped
  • 3 teaspoons curry powder*
  • 1 tablespoon coconut aminos (or soy sauce)
  • 3 tablespoons chicken bone broth or 2 tablespoons powdered bone broth (or chicken stock)
  • sea salt and freshly ground black pepper

TO SERVE

  • 2 baby gem lettuces, leaves separated
  • 3 tablespoons plant-based mayo (optional)
  • 1 lime, cut into wedges 

METHOD

Preheat the oven to 180°C and lightly grease a regular 12-hole muffin tray with your preferred cooking fat.

Heat the fat in a large frying pan over medium heat. Add the garlic, chilli and onion and saute for 4–5 minutes, until softened and caramelised. Remove from the heat and set aside.

In a bowl, mix the chicken, egg, zucchini, pumpkin, parsley, curry powder, coconut aminos, broth and onion mixture. Season with salt and pepper, then spoon the mixture evenly into the prepared muffin tray.

Bake for 12–15 minutes until cooked through and golden brown on top. Remove from the oven and set the muffins aside to cool slightly in the tin.

To serve, pile lettuce leaves up one inside the other to create lettuce cups. Place a chicken muffin in the centre of each cup and top with a generous dollop of mayo, if you like.

Squeeze over a little lime.

*GOOD TO KNOW: Finding a good curry powder is really easy now that there are heaps of great ‘real’ versions available at leading supermarkets and health food stores, so get out there, read your labels and choose one with the right taste and heat level for you. My favourite store-bought version contains only 100 per cent natural ingredients and is made from a blend of nine different spices. Yum!

HEALTH HACK: To make this meal a little more filling, try swapping out the less energy-dense chicken for a higher-fat alternative such as beef or lamb mince.

The Fast Low-Carb Kickstart Plan by Luke Hines, published by Plum, RRP $26.99, Photography by Mark Roper.

Are you a fan of savoury muffins? Have you ever made a savoury muffin that includes meat?

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