Tarragon chicken with creamy white beans
Tender chicken in a creamy white bean sauce with fresh tarragon.
About 30 min · 375 kcal · 43 g protein per serving
One pan
Slow cooker chicken tikka-style curry with Greek yoghurt
Chicken breast in a gently spiced tomato sauce, made in a slow cooker or an Instant Pot, and finished with Greek yoghurt off the heat. The pot does the work, and a quarter of it over a small portion of rice is a filling dinner that is easy to eat when your appetite is small.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 16 October 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm 4 cm chicken breast pieces reach 74°C in 4 hours on LOW and in 6 minutes at high pressure with a 10 minute natural release
- Confirm tomatoes layered on top avoid a burn warning in an electric pressure cooker
- Photograph the finished bowl
- Time
- About 4 hr 35 min
- estimated
- Serves
- 4
- see below
- Energy
- 460 kcal
- per serving
- Protein
- 45 g
- per serving
Ingredients for 4 servings
Check off ingredients as you go.
Contains milk. Check the labels on packaged ingredients:
- curry powder. Some curry powders contain mustard; check the label.
- chopped tomatoes. Tinned tomatoes vary in added salt; the sodium figure uses a standard salted tin.
- chicken stock. Stock often contains celery, and sometimes gluten or soya; check the label.
Cooking steps
Cut the chicken into 4 cm pieces and turn them in 50 g of the Greek yoghurt with half the curry powder. Leave for 15 minutes at room temperature, or cover and refrigerate overnight.
Warm the oil in a frying pan over medium heat, or in the pressure cooker on Sauté. Cook the finely chopped onion for 8 minutes, until soft and golden at the edges, then add the grated garlic and ginger, the rest of the curry powder, the cumin and the paprika and stir for 1 minute.
Slow cooker: scrape the onion into the pot, pour in the stock and the tomatoes, and lay the chicken on top with all of its marinade. Cover and cook on LOW for 4 to 5 hours or HIGH for 2 to 3 hours, until the largest piece reads 74°C in the centre.
Cooked when: 74°C / 165°F in the thickest part. A food thermometer is the reliable way to tell.
Pressure cooker: with the onion still in the pot, pour in the stock and scrape the base clean, add the chicken and its marinade, then pour the tomatoes over the top without stirring. Seal, cook at high pressure for 6 minutes, let the pressure release naturally for 10 minutes, then quick release the rest. The largest piece should read 74°C.
Cooked when: 74°C / 165°F in the thickest part. A food thermometer is the reliable way to tell.
Stir in the spinach and let it wilt for 2 minutes. Turn the cooker off, stir a ladleful of the hot sauce into the remaining 150 g of Greek yoghurt until smooth, then stir that back into the pot.
Finish with the lemon juice and the chopped coriander and serve over the warmed brown rice.
The useful detail
Add no liquid beyond the 120 ml of stock. Nothing evaporates under a slow cooker lid, and the chicken and tomatoes give up enough juice to make the sauce, which is why slow cooker curries written like pan curries come out thin. In a pressure cooker the same small amount goes on the base, with the thick tomato on top, so the pot comes to pressure without scorching.
Make it work for you
One serving is A quarter of the curry over 120 g of cooked brown rice. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Turkey breast instead of chicken
Slightly firmer and milder. Same size pieces, same times.
Per serving: about 10 kcal less, about 2 g more protein, about 2 g less fat.
Fat-free Greek yoghurt instead of 2%
Sharper and thinner, and it splits more easily, so temper it with the hot sauce just the same.
Per serving: about 5 kcal less, about the same protein, about 1 g less fat.
Cooked quinoa instead of brown rice
Lighter and a little nutty, and it soaks up less of the sauce.
Per serving: about 5 kcal less, about 2 g more protein, about 1 g more fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A curry where the chicken and the Greek yoghurt carry the protein, with spinach and a measured portion of brown rice adding the fibre.
| Energy | 460 kcal |
|---|---|
| Protein | 45 g |
| Fat | 11 g |
| of which saturates | 2 g |
| Carbohydrate | 46 g |
| of which sugars | 7 g |
| Fibre | 7 g |
| Sodium | 360 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 4. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| chicken breast | 600 g | FDC 171077Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw | 720 kcal | 135.0 g |
| Greek yoghurt | 200 g | FDC 170903Yogurt, Greek, plain, lowfat | 146 kcal | 19.9 g |
| curry powder | 12 g | FDC 170924Spices, curry powder | 39 kcal | 1.7 g |
| ground cumin | 2 g | FDC 170923Spices, cumin seedFoodData Central records cumin seed; ground cumin is the same seed, milled. | 8 kcal | 0.4 g |
| paprika | 2.5 g | FDC 171329Spices, paprika | 6 kcal | 0.3 g |
| rapeseed or other neutral oil | 14 g | FDC 172336Oil, canola | 122 kcal | 0.0 g |
| onion | 150 g | FDC 170000Onions, raw | 60 kcal | 1.7 g |
| garlic | 15 g | FDC 169230Garlic, raw | 22 kcal | 1.0 g |
| fresh ginger | 20 g | FDC 169231Ginger root, raw | 16 kcal | 0.4 g |
| chopped tomatoes | 400 g | FDC 170051Tomatoes, red, ripe, canned, packed in tomato juice | 64 kcal | 3.2 g |
| chicken stock | 125 g | FDC 174536Soup, chicken broth, ready-to-serve | 8 kcal | 0.8 g |
| spinach | 150 g | FDC 168462Spinach, raw | 35 kcal | 4.3 g |
| lemon juice | 15 g | FDC 167747Lemon juice, raw | 3 kcal | 0.1 g |
| fresh coriander | 10 g | FDC 169997Coriander (cilantro) leaves, raw | 2 kcal | 0.2 g |
| cooked brown rice | 480 g | FDC 169704Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | 590 kcal | 13.2 g |
| Whole recipe | Divided by 4 | 1842 kcal | 182.0 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. Keep the rice separately.
- In the freezer
- The FDA chart gives cooked poultry dishes 4 to 6 months in the freezer for best quality. Freeze the curry without the rice. The yoghurt can look slightly grainy once thawed; stir it well as it reheats.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
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