Quick Chicken and Vegetable Indian Curry
(NC)—Using a jar of store bought curry paste gives authentic flavour to this easy dinner. Adjust the spice level as you make it or substitute hot for the mild if you prefer.
Preparation Time: 10 minutes
Cooking Time: 25 minutes
2 tbsp (25 mL) vegetable oil
1 medium onion, cut in thin wedges
1 lb (500 g) sliced fresh Mushrooms (white or crimini)
2 cloves garlic, minced
3–4 tbsp (45–60 mL) mild Indian curry paste
1 tsp (5 mL) cinnamon
1 lb (500 g) skinless, boneless chicken thighs, cut into quarters
1 can (28 oz/796 mL) diced tomatoes
3 cups (750 mL) small broccoli or cauliflower florets
1 can (19 oz/540 mL) lentils, drained and rinsed
1/2 cup (125 mL) chopped fresh coriander
1/2 cup (125 mL) plain low fat yogurt
In large deep non–stick saucepan heat oil over medium–high heat. Add onion and stir–fry 2–3 minutes and then add mushrooms and stir–fry for 3–4 minutes or until lightly browned. Stir in garlic, 3 tbsp (45 mL) curry paste and cinnamon; then add quartered chicken thighs and stir–fry 2–3 minutes. Stir in tomatoes with juice; cover and reduce heat to medium–low and cook about 10 minutes. Taste and stir in more curry if desired. Add broccoli or cauliflower and lentils; bring to boil, cover and cook about 3–5 minutes or until broccoli is crisp –tender. Stir in cilantro and serve topped with a dollop of yogurt. Accompany it with naan bread or basmati rice.
Makes 5 servings
• Any leftovers can be reheated and rolled up in a warm roti or whole wheat tortilla.
• Fresh coriander, used in Indian cooking is the same herb as cilantro, which is the Latin American name for it.
• To preserve the bright green colour of the broccoli you could microwave or steam on the stove separately and then stir into the curry at the end of cooking time.
Nutritional Information: Calories: 393, Sodium: 765 mg, Protein: 31.9 g, Fat: 16.1 g, Carbohydrates: 33.9 g, Dietary Fibre: 7.2 g
More delicious recipe ideas are available online at www.mushrooms.ca.
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