Wednesday, March 11, 2009

Healthy Chicken Curry with Squash

Many people don't like to try curry because they think it will be too hot and fiery, but this curry is gently seasoned with turmeric, which has been noted recently by medical experts as a powerful anti-flammatory which they believe may alleviate such illnesses as . This curry also has just 306 calories per serving, so if you are watching your weight, it is a tasty meal to add to your calorie controlled diet.

Ingredients (makes 8 servings)
  • 1/4 cup canola oil
  • 1 large onion
  • 2 large garlic cloves, minced
  • 2 tablespoons minced fresh ginger
  • 2 hot chiles with seeds, minced
  • 2 tablespoons Madras curry powder
  • 1 1/2 teaspoons turmeric
  • 5 cups low-sodium chicken broth
  • 1/2 cup coconut milk
  • salt and freshly ground pepper
  • 2 pounds Yukon Gold potatoes, peeled and cut into 1 1/2-inch pieces
  • 1 1/2 pounds skinless, boneless chicken breasts, cut into 1-inch pieces
  • Rice and lemon wedges to serve
  1. In a large enameled cast-iron casserole, heat the oil until shimmering. Add the onion, garlic, ginger and chiles and cook over moderate heat, stirring occasionally, until softened, about 5 minutes.
  2. Stir in the powder and turmeric and cook for 2 minutes.
  3. Add the broth and coconut milk and season with salt and pepper. Bring to a boil and simmer for 5 minutes.
  4. Add the cauliflower and squash, cover partially and cook over moderately low heat, stirring occasionally, until the vegetables are tender (approx 15 minutes).
  5. Add the chicken to the casserole, season with salt and pepper and cook just until white throughout, about 5 minutes.
  6. Serve over rice, and garnish with lemon wedges.
Nutrition information for 1 serving: 306 calories; 12 gm fat; 3.9 gm sat fat; 23 gm carb; 4.6 gm fiber.

This recipe and many other healthy meals can be found in the March issue of Food and Wine magazine.

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