UnlockFood.ca
Français

Exotic Ginger Cumin Chicken

Makes 8 servings

Here’s another curry-style chicken dish you can make using ingredients you’re likely to have on hand.

Ingredients

1 tbsp vegetable oil, divided 15 mL
2 lb boneless skinless chicken breasts, cut into bite-size pieces 1 kg
2 tsp minced garlic 10 mL
1/2 cup chopped onion 125 mL
1 tbsp finely chopped ginger root (or 1⁄2 tsp/2 mL ground ginger) 15 mL
1/4 to 1/2 tsp cayenne pepper 1 to 2 mL
1 tsp each ground coriander and cumin 5 mL
1 tsp ground turmeric 5 mL
1/2 cup chicken stock 125 mL
1  can (19 oz/540 mL) stewed tomatoes 1 
2 tbsp tomato paste 25 mL
2 tsp granulated sugar 10 mL
1/2 tsp salt 2 mL
3/4 cup lower-fat plain yogurt 175 mL
2 tbsp chopped fresh cilantro (optional) 25 mL

Instructions

Step 1
In a large saucepan or Dutch oven, heat 2 tsp (10 mL) of the oil over medium high heat. Add half of the chicken and cook for 2 to 3 minutes or until brown. Remove from pan and set aside. Repeat with remaining chicken.

Step 2
Add remaining oil to pan; add garlic, onion and ginger. Reduce heat to medium and cook, stirring constantly, for 4 to 5 minutes or until softened but not brown. Stir in cayenne, coriander, cumin and turmeric; sauté for 1 minute or until fragrant.

Step 3
Stir in stock, tomatoes, tomato paste, sugar and salt; return chicken to pan. Bring to a boil; reduce heat and simmer for 5 minutes or until chicken is no longer pink inside.

Step 4
Stir in yogurt and cilantro, if using; simmer over very low heat for 1 to 2 minutes.

Tips

Try using canola oil in this and other recipes calling for vegetable oil. Canola oil is high in monounsaturated fat. It is inexpensive and widely available. And because of its neutral flavor, it is an excellent all-purpose oil for baking, cooking and salad dressings.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 192
6%
Fat / Lipides 4.2 g
Saturated / saturés 0.9 g
+ Trans / trans 0.1 g
Cholesterol / Cholestérol 67 mg
19%
Sodium / Sodium 446 mg
3%
Carbohydrates / Glucides 9.8 g
5%
Fiber / Fibres 1.3 g
Sugars / Sucres 6.8 g
Protein Protéines 28.3 g
3%
Vitamin A / Vitamine A
13%
Vitamin C / Vitamine C
8%
Calcium / Calcium
14%
Iron / Fer
DIETITIAN’S MESSAGE
Serve this flavorful chicken dish over basmati rice, a long-grain rice grown in India that is aged before it is husked. 

Contributor
Marcella Maclellan
Cook Great Food - Dietitians of Canada. 2001. Published by Robert Rose Inc. (Photo by Mark T. Shapiro)

Banana Lentil Muffins

Fun Fruit Kebabs with Maple Cinnamon Yogurt Dip