Health Advice

/

Health

Diabetes Quick Fix: Aga Kahn's Chicken Curry and Rice

Linda Gassenheimer, Tribune News Service on

Published in Health Advice

While at Le Cordon Bleu, I learned about this aromatic and gently spicy chicken curry developed by the school for the Aga Kahn. It became his favorite curry dinner. This recipe was inspired by that dish. By the way, this is a great way to use leftover turkey or chicken. Just add them to the skillet for a minute to warm and finish the recipe.

The curry powder we buy is actually a combination of many spices. The spices for an authentic curry are blended just before it is used. I use mild curry powder here to preserve the delicate blend of flavors. If you like your curry hot, use the hot curry powder.

Helpful Hints:

— This meal tastes even better the second day. If time permits, double the recipe and save half for another meal.

— Ask butcher to cut chicken breasts into 4 pieces each.

— Look for diced fresh onions and tomatoes in the produce section of the supermarket.

— Buy trimmed beans.

— Foil is placed over the chicken and then the pot is covered with a lid. This keeps the moisture in the dish.

Countdown:

— Place water for rice on to boil.

— Prepare ingredients.

— Make rice.

— Make chicken.

— Complete the recipe.

Shopping List:

To buy: 1 1/2 pounds chicken breasts on the bone (without wings), 1 small carton half and half, 1 bottle ground cinnamon, 1 bottle cayenne pepper, 1 bottle mild curry powder, 1 can lite coconut milk*, 1 bottle lemon juice, 1 package white long-grain rice, 1 container fresh diced onion, 1 container fresh diced tomatoes, 1 golden delicious apple, 1 package trimmed green beans.

Staples: canola oil, minced garlic, cornstarch, salt, black peppercorns.

———

AGA KAHN’S CHICKEN CURRY

Recipe by Linda Gassenheimer

1 1/2 pounds chicken breasts on the bone, without wings, skin removed (to yield 3/4 pound meat)

2 teaspoons canola oil

1/2 cup fresh diced onion

1 teaspoon minced garlic

1 teaspoon ground cinnamon

 

1/8 teaspoon cayenne pepper

1/2 tablespoon mild curry powder

1 golden delicious apple, cored and sliced (about 2 cups)

2 cups green beans, trimmed, cut into 1-inch pieces

3 ounces (approximately 1/3 cup) canned lite coconut milk*

1/2 cup water

1 cup fresh diced tomatoes

1 teaspoon cornstarch

1 1/2 tablespoons half and half

1 tablespoon bottled lemon juice

Salt and freshly ground black pepper

Cut chicken breasts into 4 pieces each if you haven’t bought them already cut. Heat oil in a nonstick skillet over medium-high heat. Add chicken, flesh side down and brown 2 minutes. Turn chicken over and add the onion and garlic and saute without browning 3 minutes. Stir in the cinnamon, cayenne pepper and curry powder for about 30 seconds to release their oils. Add the apple slices and cook 30 seconds. Add beans, coconut milk and water and bring to a simmer. Lower heat to medium, cover with foil and then with a lid. Simmer 15 minutes. Add the tomatoes. Mix cornstarch with half and half and add to skillet. Simmer 5 minutes. Add lemon juice and salt and pepper to taste.

Yield 2 servings.

Per serving: 418 calories, 121 calories from fat, 13.5 g total fat, 3.7 g saturated fat, 4.65 g monounsaturated fat, 113 mg cholesterol, 230 mg sodium, 38.4 g carbohydrate, 9.7 g dietary fiber, 18.4 g sugars, 40.9 g protein

Exchanges: 1 fruit, 2 vegetable, 1/2 carbohydrate, 5 lean meat, 1 fat

RICE

Recipe by Linda Gassenheimer

1/4 cup white long-grain rice

Salt and freshly ground black pepper

Bring a large saucepan filled with water to a boil over high heat. Add rice and boil 10 minutes. Drain and add salt and pepper to taste. Place rice on two dinner plates and serve chicken and sauce over top.

Yield 2 servings.

Per serving: 84 calories, 0.1 calories from fat, 0.2 g total fat, 0 g saturated fat, 0.1 g monounsaturated fat, 0 mg cholesterol, 1 mg sodium, 18.5 g carbohydrate, 0.3 g dietary fiber, 0 g sugars, 1.7 g protein

Exchanges: 1 starch

* Look for light coconut milk containing per 1/4 cup: 34 calories, 3.3 g fat, 1.9 g saturated fat, 2.3 g carbohydrate, 15 mg sodium.

©2021 Tribune Content Agency, LLC
 

 

Comics

Flo & Friends Dave Granlund Luann Steve Sack Scary Gary Steve Benson