Good morning everybody!
We had a request from a UeaTer to share the recipe we used to make those Nutritious (and gorgeous) chicken curry bowls that were served during Nutrition Week at participating locations.
So…here are the recipes!
Note: You may have noticed that the Chicken Curry is served over rice with a poppadom and Cucumber Raita on the side. The Poppadom can be bought ready to eat (or you can make it yourself, like our chefs did), while the Raita and Chicken Curry can be made at home.
Chicken Curry Bowl
By Jaco Lokker, University of Toronto
Servings: 4
You will need:
16 ounces chicken breast, diced
4 ounces onion, diced
4 ounces red and green bell pepper, diced
6 ounces potato, diced
1 1/2 teaspoons ginger root, julienned
1 1/2 teaspoons chopped garlic
1 1/2 tablespoons curry powder (available at most grocery stores and bulk food stores)
1 1/2 teaspoons cumin powder
1 tablespoon cilantro, chopped
2 teaspoons cornstarch
2 tablespoons canola oil
Steps to follow:
Quickly sauté the peppers and set aside to cool.
Heat oil in a sauce pan and add onions, ginger, garlic, curry powder and cumin powder.
Cook the curry powder till it begins to darken, then add the chicken and continue cooking till the chicken begins to brown.
Add potatoes and barely enough water to cover the chicken and potatoes.
Simmer till the potatoes are tender.
Thicken with cornstarch and add the diced peppers, bring to a boil and simmer till the peppers are heated through.
Garnish with chopped cilantro. Serve over rice.
Nutritional Information: Per Serving (excluding unknown items): 285 Calories; 16g Fat (49.9% calories from fat); 21g Protein; 15g Carbohydrate; 3g Dietary Fiber; 58mg Cholesterol; 65mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat.
Copyright: University of Toronto
Cucumber Raita
Jaco Lokker
University of Toronto
Servings: 4
You will need:
1/4 cup cucumber, grated
1 cup plain low fat yogurt
1 1/2 teaspoons mint leaves, chopped
1/4 teaspoon cumin powder
Steps to follow:
Grate the cucumber and combine the remaining ingredients with a whisk or fork. Serve with naan bread, over rice, or on the side of curry dishes.
Nutritional Information: Per Serving (excluding unknown items): 40 Calories; 1g Fat (21.9% calories from fat); 3g Protein; 5g Carbohydrate; trace Dietary Fiber; 4mg
Cholesterol; 44mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 0 Vegetable; 1/2 Non-Fat Milk; 0 Fat.
Copyright: University of Toronto