Brazilian Chicken Curry

By tonyglib

CALORIES (per 1/4 recipe) 310kcal; FAT 5g; CHOL 65mg; SODIUM 250mg; CARB 39g; FIBER 4g; PROTEIN 28g; VIT A 40%; VIT C 170%; CALC 6%; IRON 10%

Ingredients

• 1 1/2 cups yellow onion, coarsely chopped
• 1 1/2 cups red bell pepper, 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 lb)
• Cooking spray
• 1/2 teaspoon kosher salt
• 1/4 teaspoon pepper
• 2 teaspoons curry powder
• 1 (10-oz) bag frozen pre-cooked brown rice
• 1/2 cup light coconut milk
• 1 tablespoon tomato paste
• 2 teaspoons minced garlic

Preparation

Step 1

Prep •Chop onion and pepper; cut potato into 1/2-inch-pieces. •Peel and grate/chop ginger; chop cilantro. •Cut chicken into bite-size pieces (wash hands). Steps 1.Preheat large nonstick sauté pan on medium-high 2–3 minutes. Coat vegetables with cooking spray, place peppers, onions, and potatoes in pan; cook 3–4 minutes or until browned. 2.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. 3.Prepare rice following package instructions. 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 165°F. Stir in cilantro. Serve over the brown rice.