Getting Started - Episode 1


Quick Chicken Curry


Recipe taken from the following cookbook:
Cook Great Food: 450 Delicious Recipes
by Dietitians of Canada
Robert Rose | March 2, 2002 |

3/4 cup                                    Long Grain Rice                                             175 mL
1Tbsp                          Olive Oil                                                         15 mL
¾ lb                             Boneless, Skinless Chicken Breasts,               375g
cut into strips 
2                                  medium oranges peeled and cubed    
1                                  medium unpeeled apple cubed                      
¾ cup                          red seedless grapes                                          175 mL
1 can                            pineapple (8 oz/ 227 ml) drained                   
1 Tbsp                         curry                                                                15 mL
1 tsp                            cumin                                                               5 mL
½ tsp                           salt (optional)                                                   2 mL
¼ tsp                           black pepper                                                     1 mL
1 cup                           low fat plain yogurt                                         250 mL
2 Tbsp                         Sliced almonds toasted (optional)                   25 mL

  1. Cook rice according to package directions.
  2. Meanwhile in a large skillet, heat oil over medium high heat; brown chicken on all sides until no longer pink inside. About 3 minutes. Reduce heat, add in oranges, apples, grapes and pineapple and heat gently for 3 minutes. Sprinkle with curry powder, cumin, salt and pepper, mix well. Stir in yogurt and heat through.
  3. Divide rice between 4 plates. Top with chicken curry; sprinkle with almonds.

Per serving
Dietary Fiber: 4g                     Carbohydrate: 59g
Fat: 8g                                     Protein: 27g


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