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Chicken Vegetable Curry |
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| I n g r e d i e n t s |
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1 1/3 cup (325 mL) basmati rice |
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1 2/3 cup (400 mL) water |
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1/2 tsp. (2 mL) salt (approx.) |
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6 boneless, skinless chicken thighs, cut into bite-sized pieces |
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1/2 cup (125 mL) puréed tomatoes |
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1/4 cup (50 mL) low sodium chicken broth |
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2 Tbsp. (30 mL) mango chutney |
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1 Tbsp. (15 mL) mild, Indian-style curry paste |
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1 tsp. (5 mL) ground cumin |
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1 clove garlic, minced |
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1/2 small head cauliflower, cut into florets |
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1 red pepper, cubed |
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1 cup (250 mL) frozen peas |
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Plain yogurt (optional) |
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Chopped fresh coriander (optional) |
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| Serves - 4 |
| Preparation - 10 min |
| Cooking - 55 min |
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Place the rice, water and half of the salt in the rice bowl. Place in one basket. Steam for 20 minutes. |
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Stir the chicken with the tomatoes, chicken broth, chutney, curry paste, cumin, remaining salt and garlic. Carefully open the steamer (protecting hands and face from steam) add the cooking plate. Transfer the chicken mixture carefully onto the cooking plate. Replace the lid and steam for 20 minutes. |
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Carefully remove the cooking plate to a heat-proof, flat surface. Add the cauliflower, red pepper and peas to the second basket. Replace the cooking plate. Steam for 15 minutes or until rice and vegetables are tender and chicken is cooked through. Divide the rice, vegetables and chicken mixture evenly between 4 serving bowls. Garnish with yogurt and coriander (if using). |
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| N u t r i t i o n V a l u e s P e r S e r v i n g |
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454 calories, 26 g protein, 73 g carbohydrates, 5 g fibre, 8 g total fat, 435 mg sodium. Excellent source of niacin, vitamin C and iron. |
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| H e a l t h y E a t i n g T i p |
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This recipe contains much less fat than a traditional curry made with butter and cream. |
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