Dinner
Chicken Curry with Carrots and Rutabaga
Did you know that rutabaga is a cross between a cabbage and a turnip? It also provides a healthy dose of vitamin c to this mild and savoury curry dish. This curry recipe is loaded with vegetables and it’s mild taste is sure to please the pickiest of palates. Serve over whole-wheat couscous for a complete and easy weeknight meal.
Updated
Ingredients
- 2 Tbsp canola oil (30 mL)
- 2 medium onions, diced
- 2 medium carrots, diced
- 1 medium rutabaga, diced
- 2 cloves garlic, minced
- 1 Tbsp freshly grated ginger (15 mL)
- 1 Tbsp curry powder (15 mL)
- 1 1/2 tsp cardamom (7 mL)
- 1/4 tsp crushed red pepper flakes (1 mL)
- 1/4 tsp pepper (1 mL)
- 1 can (28 oz/796 mL) no salt added diced tomatoes
- 3 1/2 lb skinless chicken pieces (1.75 kg)
- 3 cups cooked whole-wheat couscous (750 mL)
- 2 Tbsp chopped fresh cilantro (30 mL)
Directions
- In large non-stick fry pan, heat canola oil over medium heat. Add onions, carrots, rutabagas and garlic. Sauté vegetables until they are just beginning to soften, about 5 minutes.
- Stir in garlic, ginger, curry powder, cumin, cardamon, red pepper flakes pepper and tomatoes. Heat through.
- Add chicken pieces. Cover pan and bring mixture to a boil.
- Reduce heat to medium-low. Cover pan with lid. Cook chicken and vegetables for 25-30 minutes or until chicken reaches an internal temperature of 170°F (77°C).
- Serve mixture over whole wheat couscous. Garnish with chopped cilantro.
Nutritional Analysis
| Calories | 420 |
|---|---|
| Total Fat | 10 g |
| Saturated Fat | 2 g |
| Cholesterol | 0 mg |
| Sodium | 190 mg |
| Carbohydrates | 34 g |
| Fiber | 7 g |
| Sugar | 8 g |
| Protein | 48 g |
| Potassium | 729 mg |
