(cur•ry or kər-ē)
1½ tsp. chopped fresh ginger, divided
1½ tsp. minced garlic, divided
¼ tsp. chili powder
1 c. nonfat plain yogurt or enough to coat the chicken
1¼ tsp. turmeric, divided
1 tsp. salt
2½ lb. raw chicken breast, cubed
1 medium onion, chopped
2 Tbsp. vegetable oil
1 tsp. shah jeera**
7 to 10 cardamon seeds
2 whole cloves
¼ tsp. turmeric
2 tomatoes, chopped
1 (16-oz.) can tomato sauce (with oregano and garlic if available)
Pasanda Curry mix (if not available, use 2 Tbsp. total with equal mixtures of chili powder, salt, paprika, cumin, coriander, turmeric, green cardamom, clove, black pepper, cinnamon, garlic
and allspice)
Basmati rice
- In large bowl, mix together 1 tsp. ginger, 1 tsp. garlic, chili powder, yogurt, 1 tsp. turmeric and salt.
- Add chicken and marinate for at least 30 minutes in the refrigerator.
- Sauté onion in vegetable oil until transparent and slightly brown.
- Add oil to coat the bottom of a large pot. Add shah jeera, cardamom seeds, two whole cloves, ¼ tsp. turmeric, sautéed onion, ½ tsp. ginger, ½ tsp. garlic, tomatoes and tomato sauce.
- Sprinkle marinated chicken with ⅓ of a packet of Pasanda Curry mix or homemade spice mix.
- Add chicken mixture with marinade to large pot.
- Add 1½ cups of water.
- Simmer until meat is tender and soup reaches 165 degrees F.
- Prepare rice as directed on the package.
- Serve over basmati rice.
Makes eight servings. Per serving: 190 calories, 4.5 g fat, 29 g protein, 8 g carbohydrate, 1 g fiber and 810 mg sodium
*Curry usually is considered a main dish alongside rice and bread.
**Shah jeera is an Indian spice found in many grocery stores with specialty sections.
To avoid cross-contamination, use separate cutting boards and knives when preparing raw meat and produce, or wash your board and knife after preparing one food and before going on to the next food.