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Chicken Curry in a Hurry

Video Title: How to Make a Simple Chicken Curry
Video Duration: 1:39
This versatile recipe has endless variations, depending on the vegetables and liquid used. It comes together quickly, making it an ideal option to keep in your weeknight recipe rotation.
Serves: 4
Prep Time: 15 min
Cook Time: 20 min

Ingredients

2 cups boneless, skinless chicken breasts, cooked, chopped
2 tbsp olive oil
1 cup onions, diced
2 cloves garlic, minced
1 tsp cumin, ground
2 tbsp curry powder
¼ tsp cayenne pepper
½ tsp salt
3 tbsp whole wheat flour
3 cups low-sodium chicken broth
1 cup butternut squash, peeled, diced
1 cup green beans, cut in half
1 red pepper, diced
½ cup parsley, basil or cilantro, fresh, minced
1 cup brown basmati rice, dry

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Cook the rice according to package instructions. If you are in a rush, use a fast cooking brown rice.

  2. Sauté onion, garlic and spices in olive oil until tender.

  3. Sprinkle in whole-wheat flour and stir well to blend. Sauté for 2 more minutes.

  4. Pour in chicken broth and blend well to break down any lumps. Slowly bring to a boil, stirring occasionally. Simmer uncovered for another 5 minutes.

  5. Stir in vegetables and chicken and season with salt to taste. Continue to simmer until the curry comes to a boil and the vegetables are tender crisp. The thickness of the curry depends on your taste and the combination of ingredients. You may need to add an additional cup of chicken broth if it is too thick.

  6. Just before serving stir in fresh minced parsley (or cilantro or basil).

Helpful Tip

This is a flexible recipe that can be made quickly using fresh or leftover vegetables, and cooked chicken. The recipe requires a total of 750 mL (3 cups) of vegetables such as broccoli, cauliflower, green beans, green or red peppers, peas, sweet potatoes, squash, spinach or tomatoes. You can also vary the cooking liquid using any combination of water, stock and/or coconut milk.

Nutrition Info

Per 500 g serving Amount
Calories390
Protein31 g
Fat11 g
Saturated Fat2 g
Carbohydrate44 g
Fibre6 g
Sugar5 g
Cholesterol55 mg
Sodium410 mg
Per 500 g serving % Daily Value
Potassium26
Calcium10
Iron20
Vitamin A70
Vitamin C140
Vitamin B650
Vitamin B1221
Folate25
Zinc24