My son and I really enjoyed this tonight. My son does not particularly care for curries of any type, so I was surprised when he went back for seconds and ended up finishing off everything I made.
1 1/2 cups yellow onion, coarsely chopped
1 1/2 cups red bell pepper (or any color bell pepper available),
coarsely chopped
1 cup baking potato, coarsely chopped
2 teaspoons fresh ginger, finely grated
3 tablespoons fresh cilantro, coarsely chopped
2 boneless, skinless chicken breasts (about 1 pound), cut into bite-size pieces
Cooking spray
1/2 teaspoon pepper
2 teaspoons curry powder
1 cup regular rice, uncooked
1/2 cup light (can also use regular) coconut milk*
1 tablespoon tomato paste*
2 teaspoons minced garlic*
*I doubled this part of the recipe and would recommend doing so when you make this meal.*
1. Prepare rice according to package directions. After I had turned my rice to low to cook, I threw the leftover coconut milk into the rice rather than throw it out. I did not alter the amount of water used, I simply added the coconut milk (approx. 1 cup) to the rice.
2. Preheat large nonstick saute pan on medium-high 2-3 minutes. Coat vegetables with cooking spray, then place peppers, onions, and potatoes in pan; cook 3-4 minutes or until browned. (Instead of spraying my veggies with cooking spray I simply heated up some olive oil in my pan.)
3. Coat chicken with cooking spray, then season with salt, pepper, and curry powder. Add chicken to vegetables; cook and stir 3-4 minutes or until chicken has browned on all sides.
4. Whisk coconut milk, tomato paste, ginger, and garlic until smooth. Reduce heat to low , add sauce to chicken, and cover; simmer and stir 3-4 minutes or until potatoes are tender and chicken is done.
5. Serve over rice and sprinkle with cilantro just before serving.
Serves 4
Calories: 310
Fat: 5 grams
Cholesterol: 65 mg
Sodium: 250 mg
Carbs: 39 grams
Fiber: 4 grams
Protein: 28 grams
Vitamin A: 40%
Vitamin C: 170%
Calcium: 6%
Iron: 10%
*Obviously these values change if you alter the recipe as I did.*
Sunday, September 18, 2011
Brazilian Chicken Curry
Labels:
chicken,
curry,
easy dish,
easy meals,
ethnic,
one pot meals,
quick meals
Thursday, September 8, 2011
Cheese Crusted Fish with Creamy Grits
This has been the best meal we've had all year! I was amazed at how good this meal was, and it was such a simple recipe.
Cheese Crusted Fish
1/4 cup flour
1/2 cup egg substitute (or 2 large eggs, beaten)
2 cups crunch cheese flavored corn snacks (such as Cheetos)
Large ziptop bag
1 cup panko bread crumbs
2 teaspoons dried parsley flakes
1/2 teaspoon ground coriander
1/4 teaspoon pepper
4 firm, white fish fillets (like tilapia or cod), 20-24 oz; thawed
2 tablespoons canola oil
1. Place flour on plate (may be paper); places eggs in shallow bowl. Place cheese snacks in large ziptop bag; seal tightly and crush with fingertips until ground finely. (I cheated and used a food processor.) Add panko, parsley, coriander, ad pepper; mix until well blended. Place mixture in a second shallow bowl.
2. Dip each fillet in flour (coating both sides); shake off excess. Dip each fillet into egg (allowing excess to drip off). Finally, dip into crumb mixture (coating both sides); press with fingertips to coat evenly.
3. Preheat large saute pan on medium 3-4 minutes. Place oil in pan, then add half of the fish fillets; cook 3-4 minutes on each side or until golden and crisp. Place on paper towels to drain. Repeat with remaining fillets; add a little more oil, if needed.
Serves 4
Calories: 440; Fat: 18g; Cholesterol: 55mg; Sodium: 430mg; Carbs: 33g; Fiber: 2g; Protein: 35g
Creamy Corn Grits
1 (14.75oz) can cream style corn
2 1/2 cups water
2 tablespoons unsalted butter
1/2 teaspoon seasoned salt
1/4 teaspoon pepper
1 cup plain yellow corn meal
1/2 cup shredded sharp Cheddar cheese
1. Combine corn, water, butter, seasoned salt, and pepper in medium saucepan; bring to a boil on high.
2. Add cornmeal, whisking constantly, until blended. Reduce heat to low; cook 8-10 minutes, whisking often, or until thickened.
3. Stir in cheese until well blended.
Serves 8
Calories: 150; Fat: 6g; Cholesterol: 15g; Sodium: 300mg; Carbs: 21g; Fiber: 2g; Protein: 4g
Cheese Crusted Fish
1/4 cup flour
1/2 cup egg substitute (or 2 large eggs, beaten)
2 cups crunch cheese flavored corn snacks (such as Cheetos)
Large ziptop bag
1 cup panko bread crumbs
2 teaspoons dried parsley flakes
1/2 teaspoon ground coriander
1/4 teaspoon pepper
4 firm, white fish fillets (like tilapia or cod), 20-24 oz; thawed
2 tablespoons canola oil
1. Place flour on plate (may be paper); places eggs in shallow bowl. Place cheese snacks in large ziptop bag; seal tightly and crush with fingertips until ground finely. (I cheated and used a food processor.) Add panko, parsley, coriander, ad pepper; mix until well blended. Place mixture in a second shallow bowl.
2. Dip each fillet in flour (coating both sides); shake off excess. Dip each fillet into egg (allowing excess to drip off). Finally, dip into crumb mixture (coating both sides); press with fingertips to coat evenly.
3. Preheat large saute pan on medium 3-4 minutes. Place oil in pan, then add half of the fish fillets; cook 3-4 minutes on each side or until golden and crisp. Place on paper towels to drain. Repeat with remaining fillets; add a little more oil, if needed.
Serves 4
Calories: 440; Fat: 18g; Cholesterol: 55mg; Sodium: 430mg; Carbs: 33g; Fiber: 2g; Protein: 35g
Creamy Corn Grits
1 (14.75oz) can cream style corn
2 1/2 cups water
2 tablespoons unsalted butter
1/2 teaspoon seasoned salt
1/4 teaspoon pepper
1 cup plain yellow corn meal
1/2 cup shredded sharp Cheddar cheese
1. Combine corn, water, butter, seasoned salt, and pepper in medium saucepan; bring to a boil on high.
2. Add cornmeal, whisking constantly, until blended. Reduce heat to low; cook 8-10 minutes, whisking often, or until thickened.
3. Stir in cheese until well blended.
Serves 8
Calories: 150; Fat: 6g; Cholesterol: 15g; Sodium: 300mg; Carbs: 21g; Fiber: 2g; Protein: 4g
Labels:
complete meal idea,
corn,
fish,
grits
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