Chicken and Sweet Potato Curry

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Chicken and Sweet Potato Curry

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This family-friendly curry has a perfect mix of sweetness and spice. Make it milder by using mild curry powder, spicier by using hot. PC Frozen Brown Rice makes a perfect accompaniment.

Tags: Intermediate, 20 Mins, Entrées, Chicken/Poultry, President's Choice Blue Menu, Top of the charts 2012 , Healthy Insider’s Report 2013, High Fibre, Low in Saturated Fat, Good Source of Vitamins/Minerals
Serves: 6
Skill level: Intermediate
Prep time: 15  minutes
Cooking time: 40  minutes
Total: 55  minutes
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Additional Information

Ingredients

2 tbsp (25 mL) olive oil
1 pkg PC Blue Menu Air Chilled Boneless, Skinless Chicken Breasts (about 430 g), cut in chunks
1/4 tsp (1 mL) salt
1/8 tsp (0.5 mL) freshly ground black pepper
1/2 cup (125 mL) all-purpose flour
2 white onions, chopped
1/4 cup (50 mL) minced ginger root
4 cloves garlic, minced
1 large sweet potato, peeled and cut in chunks
1 carrot, cut in chunks
4 tsp (20 mL) curry powder
1 pkg (900 mL) PC Blue Menu Chicken Broth
1 pkg (300 g) frozen chopped spinach, thawed and squeezed dry
2 tbsp (25 mL) honey

Instructions

  1. In large saucepan, heat half of oil over medium heat. Sprinkle chicken pieces with salt and pepper. Dredge in flour. Add to pan; cook until browned, about 2 to 4 minutes per side. Transfer to a plate. Discard remaining flour.
  2. Add remaining oil to pan; cook onions, ginger and garlic over medium heat, stirring occasionally, for 4 to 6 minutes or until softened. Add sweet potato, carrot and curry powder; stir to coat. Stir in chicken broth. Bring to a boil. Reduce heat to medium; simmer uncovered for 15 to 20 minutes or until sweet potatoes and carrots are almost tender. Stir in chicken; simmer another 5 to 10 minutes or until chicken is cooked through and vegetables are easily pierced with a fork.
  3. Stir in spinach and honey; cook until heated through. Serve with brown rice, if desired.

Chef's Tips

To easily peel, ginger root, scrape the skin away with tip of a spoon.

Nutritional Information

Per serving:
330 calories
fat 6 g (of which 1.5 g is saturated)
sodium 250 mg
carbohydrate 45 g
fibre 6 g
protein 23 g
High in Fibre
Low in saturated fat
Excellent Source of Vitamin A
Excellent Source of Vitamin C
Source of Iron