Super-Fast Chicken and Vegetable Curry

Our dietitians' favourite

This recipe is taken from the 2008 Milk Calendar. This mild-flavoured, colourful dish is a super introduction to curry. For those who are already fans, increase the amount of curry for a more robust flavour. Serve over cooked rice or noodles and with Indian flatbread.

  • Prep: 10 min - 15 min
  • Cooking: 15 min - 20 min
Yields 4 servings
super fast chicken and vegetable curry

Ingredients

  • 3 tbsp (45 mL) cornstarch
  • 2 tbsp (30 mL) soy sauce
  • 2 cups (500 mL) Milk
  • 1 tbsp (15 mL) butter
  • 1 lb (450 g) boneless skinless chicken cut into 1 1/2-inch (4 cm) chunks
  • 2 garlic cloves minced
  • 1 tsp (5 mL) curry powder or mild curry paste
  • 1/2 tsp (2 mL) ground ginger
  • 4 cups (1 L) frozen chunky mixed vegetables
  • 1 cup (250 mL) fresh tomatoes chopped or canned tomatoes drained and chopped
  • 1/2 cup (125 mL) plain yogurt
  • 2 tbsp (30 mL) peanuts roasted and chopped

Preparation

Whisk cornstarch and soy sauce into milk; set aside.

In a large skillet, melt butter over medium-high heat; add chicken, garlic, curry and ginger; cook, turning chicken once, for about 2 min or until chicken is lightly browned. Add vegetables; cover and cook for about 3 min or until vegetables are thawed.

Stir milk mixture and pour into pan; cook, stirring and scraping up bits stuck to pan, for about 5 to 10 min or until sauce is thickened and chicken is no longer pink inside. Remove from heat; stir in tomatoes.

Serve topped with yogurt and peanuts.

Tips

Cooking Tip: Heat the pan well before adding the butter to make sure the chicken browns for better flavour and texture.

For the Adventurous: Replace ground ginger with 1 tbsp (15 mL) minced fresh gingerroot, add 2 tsp (10 mL) minced fresh hot peppers, increase curry by 1 to 2 tsp (5 to 10 mL) and garnish with chopped fresh coriander.

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Nutrition

Nutritional Information

per serving
Energy: 297 Calories
Protein: 35 g
Carbohydrate: 29 g
Fat: 5 g
Fibre: 5 g
Sodium: 155 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 9 % / 104 mg
Niacin: 87 %
Vitamin A: 62 %
Vitamin B6: 38 %
Magnesium: 30 %