Dinner in Minutes

Quick chicken curry can be made as hot or as mild as you like

Some like it hot: The spice level of this chicken curry with brown rice can be adjusted to taste.
Some like it hot: The spice level of this chicken curry with brown rice can be adjusted to taste. Miami Herald staff

Thoughts of great Indian curries I recently tasted on a trip to London inspired this quick Chicken Curry dinner.

This is a simple curry using store-bought curry powder. Strictly speaking, prepared curry powder doesn’t really exist in India. Good cooks prefer to make their own blend of spices using the freshest ingredients.

The curry powder found in the markets should be used within 3 to 4 months. After that it loses some of its flavor.

Frozen green beans are used in this dish. I like to keep them on hand for a quick dinner. They’re a convenient alternative to using fresh green beans without sacrificing much of their nutrient value.

Helpful Hints

▪ If you like your curry spicy, use hot curry powder instead of mild.

▪ To help speed up cooking the curry, arrange the ingredients in order of use in the recipe. That way, you can easily add them to the skillet.

Countdown

▪ Prepare ingredients.

▪ Make chicken curry.

▪ While chicken cooks, microwave the brown rice.

Wine

Fred Tasker’s wine suggestion: Curry is the dominant flavor here. I suggest a rich viognier. It is a white wine with a little sweetness to go with the spice and rich tropical flavors.

SHOPPING LIST

To buy: 3/4 pound boneless, skinless chicken cutlets; 1 bottle mild curry powder; 1 can fat-free, low-sodium chicken broth; 1 package frozen cut green beans; 1 package frozen chopped onion; 1 jar apricot jam; 1 carton light cream; 1 Granny Smith apple; 1 bunch scallions and 1 package microwaveable brown rice.

Staples: Vegetable oil spray, canola oil, minced garlic, flour, salt and black peppercorns.

Find more of Linda Gassenheimer’s recipes on her website, dinnerinminutes.com, and on Twitter, @lgassenheimer.

Main Dish

Chicken Curry

Vegetable oil spray

3/4 pound boneless, skinless chicken cutlets (about 3/4-inch thick)

1/2 cup frozen chopped onion

1 teaspoon minced garlic

1/2 tablespoon mild curry powder

1 cup Granny Smith apple cubes (about 1/2-inch cubes)

1 tablespoon flour

1 cup fat-free, low-sodium chicken broth

1/2 pound frozen cut green beans (about 2 1/4-cups)

2 tablespoons apricot jam

1/4 cup light cream

Salt and freshly ground black pepper

2 sliced scallions

Heat a large nonstick skillet over medium-high heat. Spray with vegetable oil. Add the chicken and brown 3 minutes, turn and brown 3 minutes. Remove from skillet and add the onion, garlic and curry powder. Saute 1 minute. Add the apple and flour. Stir to coat the ingredients with the flour. Add the chicken broth and green beans. Cook until sauce thickens. Add apricot jam and cream. Stir to combine and melt jam. Return the chicken to the skillet and warm through 2 minutes. A meat thermometer should read 165 degrees. Sprinkle with salt and pepper to taste. Serve over rice and sprinkle scallions on top. Makes 2 servings.

Per serving: 452 calories (26 percent from fat), 13.1 g fat (4.8 g saturated, 4.4 g monounsaturated), 146 mg cholesterol, 45.5 g protein, 41.3 g carbohydrates, 6.8 g fiber, 189 mg sodium.

Side dish

Brown rice

1 package microwaveable brown rice to make 1 1/2-cups cooked rice

1 teaspoon canola oil

Salt and freshly ground black pepper to taste

Cook rice according to package instructions. Measure 1 1/2 cups and save remaining rice for another meal. Add the canola oil and salt and pepper to taste. Makes 2 servings.

Per serving: 182 calories (18 percent from fat), 3.6 g fat (0.4 g saturated, 1.9 g monounsaturated), no cholesterol, 3.8 g protein, 33.6 g carbohydrates, 2.6 g fiber, 8 mg sodium.

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