A dusting of curry powder gives chicken breasts a simple but welcome twist that pairs nicely with a dollop of yogurt sauce. The flavourful brown rice would also go well with grilled steak or fish. Using parboiled brown rice allows you to have this meal on the table in 30 minutes.
- Portion size 4 servings
- Credits : Canadian Living Magazine: November 2012
- 1 tablespoon butter
- 2 shallots chopped
- 1/2 teaspoon salt
- 1 cup whole grain parboiled brown rice (such as Uncle Ben
- 2 cups sodium-reduced chicken broth
- 1/2 cup golden raisins
- 1/3 cup chopped fresh cilantro
- 1 teaspoon curry powder
- 1/2 teaspoon ground coriander
- 1 pinch pepper
- 1 lb boneless skinless chicken breast
- 1 tablespoon canola oil
- 3/4 cups sliced almonds
- 1 cup plain Greek yogurt
- 1/4 cup chopped fresh cilantro
- 3 tablespoons lemon juice
- 1/4 teaspoon pepper
- 1 pinch salt
MethodIn small saucepan, melt butter over medium heat; cook shallots and half of the salt, stirring often, until translucent, about 2 minutes.
Stir in rice to coat; add broth and bring to boil. Reduce heat, cover and simmer until rice is tender and no liquid remains, about 20 minutes. Let stand, covered, for 10 minutes; fluff with fork. Stir in raisins and cilantro.
Meanwhile, mix curry powder, coriander, pepper and remaining salt; sprinkle all over chicken.
In large ovenproof skillet, heat oil over medium heat; brown chicken, turning once, about 8 minutes.
Transfer skillet to 350°F (180°C) oven. Bake until chicken is no longer pink inside, 6 to 8 minutes. Transfer to cutting board and tent with foil; let stand for 5 minutes before slicing across the grain.
Meanwhile, spread almonds on rimmed baking sheet; toast in bottom third of oven until golden, about 5 minutes. Sprinkle over rice.
Yogurt Sauce: Mix together yogurt, cilantro, lemon juice, pepper and salt; serve with chicken and rice.
Nutritional facts Per serving: about
- Fibre 5 g
- Sodium 735 mg
- Sugars 15 g
- Protein 41 g
- Calories 630.0
- Total fat 25 g
- Potassium 1037 mg
- Cholesterol 98 mg
- Saturated fat 7 g
- Total carbohydrate 63 g
- Iron 17.0
- Folate 10.0
- Calcium 21.0
- Vitamin A 6.0
- Vitamin C 12.0