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Saturday, April 9, 2016

Sweet Chunky Chicken Curry

Sweet Chunky Chicken Curry
Adjust this spicy-sweet curry to your heat tolerance – mild, medium or hot curry powder all work well. Tomato paste helps thicken the sauce in a hurry, but make sure you add it after the vegetables have softened or the acid in it will prevent them from becoming tender. Serve with warm naan and wedges of lime to squeeze over top.

By The Canadian Living Test Kitchen
Source: Canadian Living
Prep time 30 minutes
Total time 30 minutes
Portion size 4
2 tsp (10 mL) vegetable oil
1 lb (454 g) boneless skinless chicken thighs, cut in 3/4-inch (2 cm) chunks
1 onion, diced
2 tsp (10 mL) curry powder
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
1-1/2 cups (375 mL) sodium-reduced chicken broth
1 sweet potato or white potato, peeled and cut in 3/4-inch chunks
1 sweet red pepper, cut in 3/4-inch chunks
2 vine-ripened tomatoes, diced
1 tbsp (15 mL) tomato paste
1 tbsp (15 mL) lime juice
1/4 cup (60 mL) chopped fresh cilantro

In Dutch oven or large saucepan, heat oil over medium-high heat; brown chicken, in batches, about 5 minutes. Using slotted spoon, transfer to plate.
Add onion, curry powder, salt and pepper to pan; cook, stirring, until fragrant, about 1 minute.
Add broth, sweet potato and chicken; bring to boil, scraping up any browned bits. Reduce heat, partially cover and simmer, stirring occasionally, just until sweet potato is tender, about 6 minutes.
Stir in red pepper and tomatoes; partially cover and cook, stirring occasionally, until pepper is tender-crisp, about 3 minutes.
Stir in tomato paste and lime juice; cook, stirring, until thickened, about 2 minutes. Sprinkle with cilantro.

Nutritional Information Per serving: about
cal 261 pro 25g total fat 9g sat. fat 2g 
carb 21g dietary fibre 4g sugar 10g chol 94mg 
sodium 495mg potassium 840mg   
% RDI:
calcium 6 iron 17 vit A 125 vit C 123 
folate 13


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