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Chicken Curry recipe Brown Basmati Rice

This Chicken Curry recipe with Perfect Brown Basmati Rice will fast become a family favorite.

 Chef Mary shares her Chicken Curry healthy recipe, chicken curry

Chicken Curry with Brown Basmati Rice.

Yield: 4 servings.

Nonaerosol or 99% residue-free olive oil or regular cooking spray
1 lb. chicken breast or chicken, cut into bite-size pieces (3/4 inch by 3/4 inch approximately)
1 to 1 ½ tbsp. Madras curry powder made without salt   
1 ½ tsp. granulated garlic powder
¼ to ½ tsp. ground red chili powder also made without salt – optional 
¼ tsp. fresh ground black pepper
3 to 4 large cloves fresh garlic, minced or pressed 
1 tbsp. fresh ginger, minced
1 medium onion, chopped; set aside ¼ cup
1 large red bell pepper, chopped
1 small can or 2 fresh roasted green Anaheim or Ancho chili peppers, deveined, seeded, and chopped
1 14.5‑oz. can chopped tomatoes   
3 tbsp. unbleached white or whole wheat flour 
¼ to ½ cup water 
4 tsps. low sodium chicken base (Organic Low Sodium Better than Bouillon)
¼ tsp sea salt
¼ cup currants
8 dried apricot halves, finely chopped 
1 firm medium sized snacking apple e.g., Honey Crisp, Jazz, Pink Lady, Gala, etc. chopped  
1 cup brown Basmati rice (See instructions below.) 

1. Mix dry spices together in a small bowl and set aside. Mix minced garlic with minced ginger, and ¼ cup chopped onion, and set aside.

2. Lightly spray a large skillet or Dutch oven with cooking spray and preheat on medium‑high. Add chicken to pan, cooking 5 to 6 minutes until meat is cooked through. Remove chicken and any juices from pan and set aside.

3. Spray pan again lightly with cooking spray and reduce heat to medium. Add dry spices along with garlic, ginger, and onion, Sauté, stirring constantly until fragrant, 1 to 2 minutes.

2. Add remaining onion and red pepper to pan and sauté until onions are tender, about 5 minutes. Add tomatoes with juice, chilies, ¼ cup water, and chicken base to the peppers and onions.

3. Quickly stir/whisk 1 tbsp. of flour at a time into curry, making sure to blend completely before adding the next tbsp. If sauce seems too thick or is difficult to stir, add remaining ¼ cup water. Reduce heat to low and simmer, stirring often for 20 minutes.  

4. Add chicken, currants, apricots, and apples to curry, continuing to simmer an additional 5 to 10 minutes until all ingredients are heated through. Remove from heat and serve 1 2/3 to 1 ¾ cups of curry or over 1 cup hot rice.

Nutritional Information: 2/3 cups curry served over 1 cup brown rice 508 calories; 9g Fat; 77g Carbohydrate; 5g Dietary Fiber; 34g Protein; 65mg Cholesterol; 644 mg Sodium. 

Total LiVe Well Plate: 508 Calories; 9g Total Fat or 16% calories from fat; 644mg Sodium.

Perfect Brown Basmati Rice

Yield: 4 1-cup servings

Nonaerosol or 99% residue-free olive oil or regular cooking spray
1 cup brown Basmati rice
2 cups water
¼ tsp. salt – optional

1. Rinse rice in a strainer until water is no longer cloudy. Drain rice in the strainer over a bowl for at least 30 minutes.

2. Spray rice cooker with cooking spray. Add rice to cooker along with two cups hot water, add salt if using, and turn cooker on using the setting for brown rice, if available. 

Once the timer goes off, allow the rice to sit 5 to 10 minutes before opening the cooker and fluffing the rice into separate grains. 

To watch Chef Mary cooking this Chicken Curry dish, follow the link http://www.ksl.com/?sid=43822633&nid=1348

 

SelectHealth may link to other websites for your convenience. SelectHealth does not expressly or implicitly recommend or endorse the views, opinions, specific services, or products referenced at other websites linked to the SelectHealth site, unless explicitly stated.

The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns. 

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Post Author

Mary Ross

Mary is currently a Marketing Account Specialist and has been with SelectHealth for six years. She spends a lot of her time doing what she loves the most—teaching people how to cook healthy meals.

You can frequently see Mary on local television stations demonstrating how to revamp popular recipes by using healthy substitutions and cooking techniques.