healthy recipes

Quick Winter Curries

Chicken Curry

Chicken Curry

Curry quick enough for a weeknight dinner - especially if you use pre-cut cauliflower and baby spinach.

4 servings: 1 1/4 cups each
Active Time: 35 minutes
Total Time: 45 minutes

Ingredients

  • 2 teaspoons canola oil
  • 1 medium red bell pepper, cut into 1- to 2-inch-long julienne strips
  • 1 medium onion, halved and sliced
  • 1 clove garlic, minced
  • 1 tablespoon minced fresh ginger
  • 1-2 teaspoons red curry paste, to taste (see Tips & Notes below)
  • 1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
  • 1 cup reduced-sodium chicken broth
  • 1 cup ‘lite’ coconut milk
  • 1 tablespoon fish sauce, or reduced-sodium soy sauce
  • 1 teaspoon light brown sugar
  • 1 1/2 cups cauliflower florets
  • 2 cups baby spinach
  • 1 tablespoon lime juice
  • Lime wedges

Preparation

  • Heat oil in a large non-stick skillet over medium-high heat. Add bell pepper and onion; cook, stirring often, until beginning to soften (about 4 minutes). Add garlic, ginger and curry paste; stir to mix.
  • Add chicken and cook, stirring, until fragrant (about 2 minutes).
  • Stir in broth, coconut milk, fish sauce (or soy sauce) and brown sugar; bring to a simmer. Add cauliflower, reduce heat to medium-low and simmer, stirring occasionally, until the chicken is cooked through and the cauliflower is tender (about 10 minutes).
  • Stir in spinach and lime juice; cook just until spinach has wilted. Serve immediately, with lime wedges.

Nutrition per serving: 240 calories; 14g fat (4g sat, 1g mono); 0mg cholesterol; 16g carbohydrate; 16g protein; 4g fibre; 376mg sodium.

Vegetarian variation: Substitute 1 pound extra-firm tofu (drained) for the chicken and vegetable broth for chicken broth.

Tips & Notes: A blend of chilli peppers, garlic, lemongrass and galanga (a rhizome with a flavour similar to ginger), commercial Asian curry paste is a convenient way to add heat and complexity to a recipe.

Red Curry with Vegetables

Red Curry

Red Thai curry paste, which flavours this dish, is a tasty blend of chilli peppers, garlic, lemongrass and galanga (a root that's similar in flavour to ginger).

4 servings: about 1 1/2 cups each
Active Time: 40 minutes
Total Time: 40 minutes

Ingredients

  • 4 teaspoons canola oil, divided
  • 14-ounce pack of extra-firm tofu, rinsed, patted dry and cut into 1-inch cubes
  • 1 pound sweet potato, cut into 1-inch cubes
  • 14-ounce can ‘lite’ coconut milk
  • 1/2 cup vegetable broth or reduced-sodium chicken broth
  • 1-2 teaspoons red Thai curry paste
  • 1/2 pound green beans, trimmed and cut into 1-inch pieces
  • 1 tablespoon brown sugar
  • 2 teaspoons lime juice
  • 1/2 teaspoon salt
  • 1/3 cup chopped fresh cilantro/coriander leaves
  • 1 lime, quartered

Preparation

  • Heat 2 teaspoons of oil in a large non-stick skillet over medium-high heat. Add tofu and cook, stirring every 2 or 3 minutes, until browned (6 to 8 minutes total). Transfer to a plate.
  • Heat the remaining 2 teaspoons of oil over medium-high heat. Add sweet potato and cook, stirring occasionally, until browned (4 to 5 minutes).
  • Add coconut milk, broth and curry paste to taste. Bring to the boil; reduce to a simmer and cook covered, stirring occasionally, until the sweet potato is just tender (about 4 minutes).
  • Add the green beans and brown sugar; return to a simmer and cook covered, stirring occasionally, until the green beans are tender-crisp (2 to 4 minutes).
  • Stir in lime juice and salt. Sprinkle with cilantro/coriander and serve with lime wedges.

Nutrition per serving: 348 calories; 16g fat (6g sat, 4g mono); 0mg cholesterol; 41g carbohydrates; 13g protein; 7g fibre; 451mg sodium; 578mg potassium.