First generation Dominican Afro-Latina. Bronx Native. Rugby player. Former teacher. Product of NYCHA.
As a NASM certified personal trainer and a certified physical and health education teacher, I have a different approach to fitness for women that goes against the status quo, especially in the Afro Latina/Caribbean space. Instead of focusing on losing weight, eating very few calories, and obsessing over the scale, I see fitness as a tool for women to build confidence.
One of the biggest things I want people to understand about eating well is that Caribbean food belongs in the conversation.
Eating in a way that supports your goals doesn’t mean giving up the foods, flavors and meals you grew up loving. You can make the foods you already love more balanced while still keeping the flavor, culture and joy that make them ours. And curry chicken is a perfect example. I was scrolling through Instagram the other day and saw a reel Jamaican content creator, Scot Louie, posted saying that curry chicken is not outside food, and I immediately thought…facts!
Because why am I buying curry chicken from the spot when I can make it at home and make it really, really good?
I grew up eating curry chicken at restaurants and all throughout NYC. I’m Dominican so curry chicken wasn’t something my mom made at home, but shoutout to NYC for making sure I was well acquainted with it anyway. Now that I’m grown, develop recipes and focus on highlighting all Caribbean cuisine, this is a staple meal prep recipe.
Once you’ve done the chopping, seasoning and marinating ahead of time, the next day is basically brown, simmer and eat.
I love food that tastes like you put in way more work than you actually did…my vibeeee. It’s also a great example of how I approach Caribbean-inspired meals. Be mindful of the ingredients and portions that matter to you while building a meal that actually satisfies you.
We don’t need to strip Caribbean food down until it barely resembles what we grew up eating in order for it to fit our fitness goals. You can find more recipes just like this in my Caribbean Meal Plans!
This curry chicken is packed with flavor from the curry, thyme, scallions, garlic, ginger, fresh herbs, etc. OMG. You don’t need a ton of oil to make all of that flavor shine, either. I keep the oil to 1 tbsp and let the spices and aromatics do the heavy lifting.
The other thing that makes this recipe so easy? My frozen vegetable stash.
Frozen garlic? Childs play, I keep that thang in my freezer.
Frozen onions? Absolutely.
Frozen ginger? LIFE CHANGING.
Frozen sofrito, epis or green seasoning cubes? 1000%.
LOL. I really do this.
Having these ingredients ready to go means I can throw together a flavorful curry without spending half my life chopping vegetables every time I cook. Add some chopped carrots, and even corn if you’re into it, and you’ve got even more goodness cooking right into that gravy.
So yes, this recipe might look like a lot when you first see the ingredient list, but I promise it is much easier than it looks. A lot of fridge and pantry staples, a little prep the night before, and the next day you’re on your way to a whole pot of curry chicken. Or the next hour.
Clean and chop the drumsticks and chicken thighs into your preferred smaller pieces. I think this is necessary tbh.
Add the chicken to a large bowl with the salt, all-purpose seasoning, garlic powder, black pepper, turmeric, curry powder, dried thyme, scallions, onion, garlic, bell peppers, pimento seeds, fresh thyme, ginger, green seasoning and cilantro. Mix thoroughly until the chicken is well coated. Cover and refrigerate overnight or at least 1 hour.
Remove the chicken from the refrigerator when you're ready to cook. Heat 1 tbsp olive oil in a large pot over medium heat.Add some of the seasoned chicken and curry mixture to the pot. Do not overcrowd the pot. If needed, cook the chicken in batches.
Brown the chicken for about 5–7 minutes, turning occasionally. This step is important because you're burning the curry, which helps develop a deeper, richer curry flavor.
Once all of the chicken is browned, return it to the pot. Add enough water to cover the chicken. Bring to a simmer and cook over medium heat for approximately 25 minutes. Add a little more water, if needed.
If using carrots and/or corn, add them after the first 25 minutes of cooking. Add a little more water, move the chicken around so all sides are cooking evenly, and simmer for another 10 minutes, or until the chicken is completely cooked through. Because you've added more water and vegetables, taste the gravy and adjust your seasoning as needed.
Continue cooking until the chicken is tender and the gravy reaches your desired thickness. Enjoy 4-5 oz (about 25-30g of protein, yasss) of curry chicken per serving, keeping in mind that the bones will add weight so add a little extra to make up for the difference.
Naturally Yuly tip: I love serving this with a baked potato because it gives you that classic curry-and-potato combination while adding plenty of volume to the meal while keeping it calorie friendly.
