Curried Sweet Potato and Peanut Stew
- 1 Tbsp canola oil 15 mL
- 1 cup diced onion 250 mL
- 3 medium sweet potatoes (1 lb/500 g), peeled and cut into 1/2-inch cubes
- 1/2 of (15.5 oz/439 g) can chickpeas, rinsed and drained
- 1/2 of (16 oz/455 g) can dark kidney beans, rinsed and drained
- 1 can (14.5 oz/411 g) diced tomatoes
- 1 can (14 oz/400 g) vegetable broth
- 3 Tbsp reduced-fat peanut butter 45 mL
- 1 1/2 tsp granulated sugar 7 mL
- 1 1/2 tsp ground cumin 7 mL
- 1/2 tsp curry powder or ground cinnamon 2 mL
- 1/4 tsp black pepper 1 mL
- 1/8 tsp cayenne pepper .5 mL
- 1/4 cup chopped fresh cilantro leaves 60 mL
- 1. Heat canola oil in a Dutch oven over medium-high heat. Add onions and cook 6 minutes or until they are richly browned, stirring frequently.
- 2. Add potatoes and cook 2 minutes. Add remaining ingredients, except cilantro, and bring to a boil over high heat. Reduce heat, cover, and simmer 25-30 minutes or until potatoes are very tender. Spoon into bowls and serve topped with cilantro.
- Flavorful tip: Be sure to cook the onions the full 6 minutes to ensure rich, brown results.
1 1/3 cups (325 mL)
|Gras saturés||1.2 g|
Curried Chicken Salad in Crisp Wonton Cups
Wonton wrappers brushed with canola oil and baked in a mini-muffin tin make deliciously crunchy hors doeuvres that are much healthier than typical pastry cups. Here they hold an aromatic chicken salad that is studded with sweet grapes and crunchy almonds for an appetizer that has a huge wow factor but is surprisingly easy to make
Easy Curried Chicken with Potatoes
Chicken and potatoes simmered in tomatoes, onion and spice make this a hearty stew.
Rice Pilaf with Lentils, Curried Onions & Cashews
Pilafs are a great example of the transformative power of sautéing. Without it, this would be just another rice dish. Instead, onions are sautéed in canola oil for maximum flavor, then curry powder is added to create one of the great Indian side dishes. Serve it with chicken or lamb curry, or grilled chicken or fish. With the addition of lentils and cashews, also sautéed in canola oil, this is a high-protein, low-fat, high-fiber choice that could also be eaten as a vegetarian entrée.