Easy Curried Chicken with Potatoes
Chicken and potatoes simmered in tomatoes, onion and spice make this a hearty stew.
- 1/4 cup white wine vinegar 60 mL
- 3 cloves garlic, minced
- 2 Tbsp chopped fresh ginger 30 mL
- 1 Tbsp curry powder 15 mL
- 1 tsp ground cumin 5 mL
- 1/2 tsp ground cardamom 2 mL
- 1/4 tsp ground cloves 1 mL
- 1/4 tsp red pepper flakes 1 mL
- 2 tsp mustard seeds 10 mL
- 1 tsp ground coriander 5 mL
- 2 lbs chicken pieces 1kg
- 1/4 cup canola oil 60 mL
- 2 large onions, chopped 2
- 1 (28 oz/796 mL) can diced tomatoes 1
- 1 cinnamon stick
- salt and pepper to taste
- 12 baby yellow potatoes
- 1/4 cup chopped cilantro 60 mL
- 1. Combine vinegar, garlic, ginger, curry powder, cumin, cardamom, cloves, red pepper flakes, mustard seeds and ground coriander in food processor or blender. Blend until smooth. Place mixture in large bowl. Add chicken and 2 Tbsp (30 mL) canola oil and toss to coat chicken well. Set aside.
- 2. Heat remaining 2 Tbsp (30 mL) canola oil in large saucepan over medium high heat. Add onions and saute until golden, about 7 minutes. Add chicken pieces and cook until lightly browned, turning pieces once, about 5 to 7 minutes. Add tomatoes, cinnamon stick, salt and pepper and potatoes. Bring to a boil. Reduce heat, cover and simmer until chicken is cooked through, about 20 to 30 minutes. Remove cinnamon stick. Serve chicken and potatoes in soup bowls and garnish with chopped cilantro.
6 to 8 servings
|Total Fat||11 g|
|Saturated Fat||1.5 g|
Curried Corn and Pepper Chowder
When fresh corn is available, use about 3 cobs in place of frozen corn; cook and then cut the kernels from the cobs. Roasted corn is especially tasty. For a spicier soup, stir in a pinch of cayenne pepper or red pepper flakes along with the black pepper. The neutral taste of canola oil allows the vibrant flavors in this main course soup to shine.
Curried Lentils and Vegetables
A simple, yet richly flavored dish. Enjoy on its own or over warm quinoa, brown rice or millet. Make lentils a regular part of your meals for quality protein and a good source of fiber. Try this recipe with different vegetables such as cauliflower, bell peppers, celery or broccoli.
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.