If you’re intimidated by curry, bolster your confidence with this recipe, served over lentils. (Don’t fret if the yogurt curdles; this won’t affect the flavor.) A member of the bean family, lentils are high in fiber and cook quickly. Brown rice can also be substituted for the lentils. Serves 4.
- 3 cups water
- 1 cup lentils
- 2 cloves garlic, crushed
- Bring water to boil.
- Add lentils and garlic, cover pot and reduce to simmer for 15-20 minutes, or until lentil are just tender.
- Canola oil spray
- 1 pound skinless, boneless chicken breasts, cut into 1" cubes
- 6-8 cloves garlic, crushed (approximately 3 tablespoons)
- 3 tablespoons fresh ginger root, crushed
- ½ large onion, coarsely chopped (approximately 1 cup)
- 1 medium eggplant, peeled, cut into ½" cubes (approximately 2 cups)
- 1 large zucchini, cut into ½" cubes (approximately 2 cups))
- ½ large red pepper cut into strips
- ½ cup low-sodium chicken stock
- 1 cup nonfat yogurt
- 2 tablespoons curry powder
- Spray large sauté pan with oil. Brown chicken and set aside.
- In same pan sauté garlic, ginger, and onion until onion is translucent, stirring often. Add to chicken.
- Deglaze the pan with 2 tablespoons of chicken stock and add to chicken.
- Spray pan with oil and sauté eggplant, zucchini, and red pepper about 5 minutes, or until vegetables are just tender, stirring often. Add chicken mixture and remaining chicken stock. Cover and simmer 5 minutes.
- Remove pan from heat and add yogurt and curry powder, mix thoroughly and serve over lentils.
Per serving: 363 calories, 41 gm protein, 46 gm carbohydrate, 3 gm fat, 1 gm sat fat, 1 gm mono fat, 52 mg cholesterol, 20 gm fiber, 165 gm sodium
THE SEASONED COOK In this dish, we deglaze the pan in step 3 to save the ginger and garlic flavor that may stick to the pan. Asian curries are traditionally garnished with chutney, coconut, chopped parsley, green onions, and even finely chopped fruit.