Chicken and Vegetable Curry Recipe

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Chicken and Vegetable Curry - Indian Style Recipe

(The combination of meat and vegetables with rice makes a satisfying and

balanced meal.  Yoghurt gives the sauce a tartness and a creamy texture)

Ingredients:  Serves 4

1 tablespoon vegetable oil

1 large onion, peeled and sliced

1 level tablespoon medium-hot curry powder

2 level teaspoons ground cumin

small cauliflower, divided into florets

1 small aubergine, trimmed and cut into cubes

1 bay leaf

level teaspoon cayenne pepper

2 level tablespoons plain (all-purpose) flour

pint (425 ml) chicken stock

8 oz (225 g) thinly sliced green cabbage

5 oz (150 g) fresh or frozen peas

3 cloves garlic, peeled and crushed

3 level tablespoons raisins

1 lb (450 g) boneless chicken breasts, skinned, beaten out thin and cut into strips

8 oz (225 g) low-fat natural yoghurt

2 tablespoons lemon juice

1 level tablespoon chopped fresh parsley

 

Method:

Heat the oil in a large, heavy-based saucepan and fry the onion in it gently for 5 minutes.  Mix in the curry powder and cumin and cook, stirring, for 1 minute.  Stir in the cauliflower, aubergine, bay leaf and cayenne pepper, and cook for 1 minute.  Sprinkle in the flour, then gradually mix in the stock and bring to the boil, stirring.  Lower the heat, cover and simmer for 3 minutes.  Stir in the cabbage, peas, garlic and raisins, cover and simmer for 3 minutes.  Add the chicken, bring to the boil and simmer for 5 minutes, stirring several times; discard the bay leaf.  Stir in the yoghurt, lemon juice and parsley, and heat for 1 minute without boiling or the sauce will curdle.  Spoon the curry onto the hot-steamed white rice on a hot serving plate.  You can garnish it with a few red chili pepper rings to add a touch of color.

 

Nutrient Value Per Serving:

325 calories

12 g total fat (2 g saturated fat)

27 g carbohydrates

7 g fiber

160 mg sodium

 

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