Rich Curried Chicken & Vegetables
The homemade curry powder for this chicken dish has an especially high proportion of phytochemical-rich turmeric and ginger.
Swap & Drop Diet Cookbook (Best Health, Reader’s Digest Canada)
| Servings |
| 4servings |
| Servings |
| 4servings |
Ingredients
- 1 tbsp turmeric
- 1 1/2 tsp ground ginger
- 1/4 tsp salt divided
- 1/2 tsp cinnamon
- 1/2 tsp sugar
- 1/2 tsp pepper
- 1 1/4 lbs skinless, boneless chicken thighs cut into 1-inch (2.5-cm) chunks
- 2 tsp olive oil
- 1 medium onion halved and thickly sliced
- 4 cloves garlic minced
- 3 carrots thickly sliced
- 1 lb small red-skinned potatoes quartered
- 2 tsp creamy peanut butter
- 4 cups broccoli florets
Servings: servings
Units:
|
Ingredients
Servings: servings
Units:
|
Instructions
- In a medium bowl, stir together the turmeric, ginger, half of the salt, the cinnamon, sugar, and pepper. Add the chicken, tossing to coat.
- In a nonstick Dutch oven, heat the oil over medium heat. Add the onion and garlic, and cook, stirring frequently for 7 minutes, or until the onion is tender.
- Add 1/2 cup (125 mL) of water, the carrots, potatoes, peanut butter, and the remaining salt; bring to a boil. Cook for 5 minutes, or until the carrots begin to soften.
- Add the chicken and cook for 2 minutes, or until no longer pink. Stir in 2 cups (500 mL) of water and bring to a boil. Reduce to a simmer; cover and cook for 15 minutes, or until the chicken is cooked through and the potatoes are tender.
- Add the broccoli; cover and cook for 5 minutes, or until the broccoli is tender. Divide into 4 bowls.
Recipe Notes
Per serving: 394 calories, 37 g protein, 9.7 g total fat, 2 g saturated fat, 118 mg cholesterol, 38 g carbohydrates, 7.9 g fibre.
