Wednesday, May 18, 2011

Quick, Easy, and Healthy Curried Chicken

I have to tell you, it sure feels great to be back on track.

And now with spring officially in the air, I am even more motivated - which meant a nice long run today after work and a quick and creative dinner of roasted cauliflower, tomatoes, and black olives and a creamy and delicious curried chicken.



















I have always loved curried chicken and have traditionally made it with coconut milk - but on this renewed mission to keep things lighter, those were calories I didn't need. So I began to think to myself - what ingredients could I subsitute that would still lend a compatible flavour and creamy texture?

This got me thinking about non-fat yogurt.

What would it be like as the base for my cream sauce?

And so I gave it a try and was very pleased with the results! I will probably experiment with yogurt in other applications because I was thrilled with the consistency and flavour the Greek yogurt brought to my sauce.

The addition of low fat mayonnaise adds an undercurrent of sweet lemony zing so that you really don't miss the richness of coconut milk.

But I also want to talk about the vegetables because - were they ever good!

I could have honestly just eaten a plate full of these.

All you do is spread 1/2 head chopped cauliflower on a baking sheet sprayed with cooking spray. Add one whole large diced tomato, 1/2 cup of sliced black olives. Drizzle about 1/2 - 1 whole Tbsp extra virgin olive oil over all and mix well, and sprinkle with a mixture of garlic powder, salt, and pepper (about 1 tsp). Bake in a 450 oven for 25-35 minutes.

So good!

I hope everyone reading this is well, and happy, and excited about spring.

Until next time everyone, Happy Cooking!

Quick, Easy and Healthy Curried Chicken
For printable recipe click HERE
















Ingredients
  • 2 boneless. skinless chicken breasts cur into small cubes
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tsp garlic powder
  • 1 cup low sodium chicken broth
  • 1 cup frozen peas
  • 2 tbsp Patak's curry paste (-or less- add 1 tsp and taste, keep adding until you get the flavour you like)
  • 1/2 cup nonfat plain Greek Yogurt
  • 1 Tbsp light mayonnaise
Directions
  1. Saute the cubed chicken breasts over medium high heat in a skillet sprayed with cooking spray. Sprinkle with salt, pepper, and garlic.
  2. When chicken is cooked and golden add chicken stock and curry paste, stir well, and bring to a boil. Add frozen peas, turn heat to med, and let simmer app five minutes letting soup reduce slightly.
  3. Add yogurt and mayonnaise, stir well and serve over basmati rice.


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Author:

Lyndsay Wells is a professional trainer, writer, and program developer with a passion for food and cooking. She is an award winning recipe developer, and a website ambassador for Kraft Foods Canada. Lyndsay believes cooking should be approachable and easy and has great tips and ideas for putting together sophisticated looking dishes that cooks of all levels can accomplish.

Visit her daily on her blog, The Kitchen Witch or on her YouTube Channel, CHARMED With The Kitchen Witch.

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3 comments:

  1. Lyndsay this is such a nice meal. I like all the changes you made to lighten it up. I usually use less fat and "light" products including light coconut milk. It's great when other have such flavorful recipes that do the same. YUMMY!

    ReplyDelete
  2. LYNDS,

    THIS LOOKS AND SOUNDS AWESOME.

    OF COURSE, I'D HAVE 2 SWAP OUT THE OLIVES AND CAULIFLOWER, BUT I BET THAT WOULDN'T B ALL THAT COMPLICATED, WOULD IT?

    I'M SO PROUD OF U 4 NOT "GIVING IN2 TEMPTATION" AND TAKING THE 4:15 TRAIN
    2 'CHIP AND DIPVILLE' AS U CALLED IT
    THE OTHER DAY, WHICH I THOT QUITE CLEVER, BTW!

    I, OF COURSE, HAVE PUT 'ON' SOME WEIGHT, BUT 2 MY GREAT DELIGHT IT
    IS FROM BUILDING MUSCLE RATHER THAN OVEREATING!

    WHO'DATHUNKIT?

    THIS IS ONE I'D DEFINITELY TRY IF
    I COULD SWAP THE 2 AFOREMENTIONED INGREDIENTS.

    I'M NOT FAMILIAR WITH THE TASTE OF CURRY, BUT WOULD REALLY LIKE 2 GIVE
    IT A SHOT, AND GREEK YOGURT IS MOST AWESOME!

    ONCE AGAIN, MY HAT'S OFF 2 U, M'LADY,
    4 YER INGENUITY AND UNWAVERING SENSE
    OF ADVENTURE IN THE KITCHEN.

    U WILL 'ALWAYS' B MY HERO IN 'SO' MANY WAYS, ALL THINGS CULINARY NOTWITH-STANDING!

    TOWANDA, DOLL!

    ReplyDelete
  3. Hi Lyndsey,
    Your meal looks delicious, so light and healthy. I really like that cauliflower combination. Thank you for sharing and hope you are having a fun day!

    ReplyDelete