Chicken Curry in a Hurry

Chicken Curry in a Hurry IMAGE Image by: Chicken Curry in a Hurry IMAGE Author: Canadian Living

Mild curry paste makes this quick Indian dish kid-friendly, but feel free to use medium or hot paste for a kick.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: September 2014

Ingredients

  • 1 cup basmati rice rinsed
  • 4 teaspoons vegetable oil
  • 450 g boneless skinless chicken breasts cut in 3/4-inch pieces
  • pinch each salt and pepper
  • 6 cloves garlic minced
  • 4 teaspoons minced fresh ginger
  • 1 onion chopped
  • 4 teaspoons mild Indian curry paste
  • 4 cups cauliflower florets (3/4-inch/2 cm pieces)
  • 2 cups sodium-reduced chicken broth
  • 1 tablespoon sodium-reduced soy sauce
  • 3 tablespoons all-purpose flour
  • 1 sweet red pepper cut in 3/4-inch pieces
  • 1/2 cup frozen peas

Method

Cook rice according to package directions.

In large nonstick skillet, heat 1 tsp of the oil over medium-high heat; sauté chicken, salt and pepper until golden, about 4 minutes. Remove to plate.

In same skillet, heat remaining oil over medium-high heat; sauté garlic and ginger until fragrant, about 30 seconds. Stir in onion and curry paste; sauté until onion is softened, about 3 minutes. Stir in cauliflower, broth, soy sauce and 1/2 cup water; bring to boil. Reduce heat and simmer, stirring occasionally, until cauliflower is just tender, about
5 minutes.

Whisk flour with 1/4 cup water; stir into curry mixture along with chicken and any juices, red pepper and peas. Bring to boil; reduce heat to medium and simmer, stirring occasionally, until thickened and pepper is softened, about 4 minutes. Serve over rice.

Nutritional facts Per serving: about

  • Fibre 5 g
  • Sodium 678 mg
  • Sugars 6 g
  • Protein 35 g
  • Calories 456.0
  • Total fat 10 g
  • Potassium 664 mg
  • Cholesterol 65 mg
  • Saturated fat 1 g
  • Total carbohydrate 55 g

%RDI

  • Iron 14.0
  • Fibre 0.0
  • Folate 35.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 6.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 12.0
  • Vitamin C 162.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Chicken Curry in a Hurry

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