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
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
READY FOR REWARDS?
Sign up for our new More Goodness program for exclusive offers, recipes, contests and more.
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.
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 % |
