Nutritious and fast, this satisfying weeknight dinner is even tastier as leftovers for lunch the next day. To remove the tough centre stems of the kale, simply run the tip of your knife along each side of the stem; this allows you to easily chop the more tender leaves.
- Portion size 6 servings
- Credits : Canadian Living Magazine: March 2014
- 2 tablespoons Dijon mustard
- 1 tablespoon curry powder
- 1 tablespoon extra-virgin olive oil
- 1 red onion chopped
- 6 cloves garlic minced
- 450 g boneless skinless chicken breasts diced
- 2 1/2 cups sodium-reduced chicken broth
- 1 cup frozen corn kernels
- 1 cup whole grain 20-minute brown rice
- 1 kale stemmed and chopped (about 8 cups packed)
- 2 teaspoons lemon juice
MethodStir mustard with curry powder; set aside. In large saucepan, heat oil over medium heat; cook onion, stirring, until softened and translucent, about 7 minutes. Add garlic; cook, stirring, until fragrant, about 1 minute.
Stir in mustard mixture, chicken, broth, corn and rice. Bring to boil; reduce heat, cover and simmer, stirring occasionally, until almost no liquid remains and chicken is no longer pink inside, about 20 minutes. Let stand, covered, for 10 minutes; fluff with fork.
Meanwhile, in large nonstick skillet over medium heat, combine kale with 1/2 cup water; cover and cook until kale is softened and slightly wilted, about 10 minutes.
Stir kale and lemon juice into rice mixture.?
Nutritional facts PER SERVING: about
- Fibre 5 g
- Sodium 408 mg
- Sugars 5 g
- Protein 27 g
- Calories 331.0
- Total fat 6 g
- Potassium 855 mg
- Cholesterol 44 mg
- Saturated fat 1 g
- Total carbohydrate 47 g
- Iron 20.0
- Folate 19.0
- Calcium 14.0
- Vitamin A 125.0
- Vitamin C 160.0