Curry in A Hurry

**Allergens: Dairy

 Baked Chicken Breasts with Cilantro Mint Chutney

Ingredients

4- 6oz boneless, skinless chicken breasts

3 TBSP onion, finely diced

10 garlic cloves, minced

½ tsp cayenne pepper

1 ½ tsp canola oil

1 ¾ tsp cumin

¼ tsp salt

 

Chutney:

1 cup fresh cilantro

½ cup fresh mint leaves

1/3 cup green onions, chopped

1 TBSP jalapeno pepper, diced

1 tsp canola oil

¼ tsp cumin

 

Instructions

Using a meat tenderizer, pound out chicken breasts to ½“thick.  Combine onion, garlic, cayenne pepper, and oil in a large plastic bag.

Add chicken and cumin to bag.  Seal and massage marinade into chicken.  Let sit in refrigerator for 2 hours.

Preheat oven to 400°F.  Remove chicken from bag.  Place chicken in a baking dish that has been sprayed generously with non-stick cooking spray.  Sprinkle chicken with ¼ teaspoon salt.

 Bake for 20 minutes or until 165˚F.

While chicken is cooking, make chutney.  Combine cilantro, mint, green onions, and jalapeno in a food processor.  Add oil and cumin and process until smooth.  Serve chicken topped with chutney.

Fall Vegetable Curry

Ingredients

1 ½ tsp olive oil

1 cup sweet potato, diced

1 cup cauliflower florets

½ cup red onion, diced

2 tsp curry powder

½ cup vegetable broth, low sodium

¼ tsp salt

1 can (15 oz) chickpeas (reduced sodium), rinsed and drained

1 can diced tomatoes, no added salt

2 TBSP fresh cilantro

½ cup plain, non-fat Greek yogurt

Instructions

Heat oil in a large non-stick skillet over medium-high heat.

Add peeled and diced sweet potato to a microwave-safe bowl and cover with plastic wrap. Microwave for 4 minutes.

After microwaving, add sweet potatoes to the pan and sauté for 3 minutes.  Decrease heat to medium and add cauliflower, onion, and curry powder.  Cook 1 minute, stirring consistently.

Add broth, salt, chickpeas, and tomatoes.  Bring to a boil.  Cover, reduce heat, and simmer 10 minutes or until vegetables are tender, stirring occasionally.

Sprinkle with cilantro and serve with yogurt.

Indian Ancient Grain Salad

½ cup dry quinoa                                                          ½ tsp pepper

¼ cup olive oil                                                               1 cup carrots, finely diced

1 teaspoon apple cider vinegar                                  1 red pepper, diced

1 tablespoon lime juice                                                 ½ cup onion, diced

2 teaspoons curry powder                                           ½ cup fresh cilantro, chopped

1 teaspoon cumin                                                            3 small nectarines, cubed

1 teaspoon salt                                                                 1/3 cup raisins

1 cup plan, non-fat Greek yogurt

Instructions

Add 1 ½ cups water to medium pot and bring to boiling.  Once boiling, add quinoa and reduce to simmer with lid vented to prevent a boil-over.  Cook for 15 minutes or until liquid is absorbed and quinoa is tender.

While quinoa cooks, whisk olive oil, vinegar, lime juice, curry, cumin, salt, and pepper in a large bowl.  Peel and dice carrots.  Dice pepper and onion and chop cilantro.  Add to bowl with dressing mixture.

Cube nectarines and add fruit along with raisins to large bowl with dressing and veggies.  Add cooked quinoa to bowl and toss to combine all ingredients.  Serve with Greek yogurt.

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s