Prepared curry paste is available in many supermarkets or Indian specialty stores. You can substitute a hotter version for the mild if you like spicier food.
Serve the curry with naan bread or basmati rice. Any leftovers can be heated and rolled up in a warm roti or whole-wheat tortilla.
Chicken and Vegetable Indian Curry
Preparation Time: 10 minutes
Cooking Time: 25 minutes
30 ml (2 tbsp) vegetable oil
1 medium onion, cut in thin wedges
500 g (1 lb) sliced fresh mushrooms (white or cremini)
2 cloves garlic, minced
45 to 60 ml (3 to 4 tbsp) mild Indian curry paste
5 ml (1 tsp) cinnamon
500 g (1 lb) skinless, boneless chicken thighs, cut into quarters
1 can (796 ml/28 oz) diced tomatoes (undrained)
750 ml (3 cups) small broccoli or cauliflower florets
1 can (540 ml/19 oz) lentils, drained and rinsed
125 ml (1/2 cup) chopped fresh coriander
125 ml (1/2 cup) plain low-fat yogurt
In a large deep non-stick saucepan, heat oil over medium-high heat. Add onion and stir-fry for 2 to 3 minutes; add mushrooms and stir-fry for 3 to 4 minutes or until lightly browned. Stir in garlic, 45 ml (3 tbsp) of the curry paste and cinnamon; add chicken and stir-fry for 2 to 3 minutes. Stir in tomatoes with juice; cover and reduce heat to medium-low and cook for about 10 minutes.
Taste and stir in more curry paste, if desired. Add broccoli and lentils; bring to a boil, cover and cook for 3 to 5 minutes or until broccoli is crisp-tender. (Alternatively, to keep the broccoli bright green, microwave or steam it on the stove separately and then stir it into the curry at the end of cooking time.)
Stir in coriander. Serve curry topped with a dollop of yogurt.
Makes 5 servings.
Nutrition information per serving: 393 calories; 16.1 g fat; 33.9 g carbohydrates; 7.2 g fibre; 31.9 g protein; 765 mg sodium.
Source: Mushrooms Canada, www.mushrooms.ca.