Chicken Recipe

Weight loss is not as simple as “energy in, energy out.” It can be affected by factors beyond our control, like age, health conditions, certain medications and genetics.

In shifting your focus away from weight loss, it’s a good idea to adopt overall nutrition goals and commit to making small, practical lifestyle changes over time. Results are no longer about a number on a scale, but rather about how the healthy changes have improved your overall well-being.

One way to celebrate your body is with food. This chicken and sweet potato curry is the perfect mix of sweetness and spice to nourish your body. Make it milder by using a mild curry powder, or spicier by using hot curry powder.

Chicken and Sweet Potato Curry

Cook time: 55 minutes
Serves: 6

Ingredients:

  • 2 tbsp (25 mL) olive oil
  • 1 pkg skinless chicken breasts (about 430 g), cut in chunks
  • 1/4 tsp (1 mL) salt
  • 1/8 tsp (0.5 mL) freshly ground black pepper
  • 1/2 cup (125 mL) all-purpose flour
  • 2 white onions, chopped
  • ¼ cup (50 mL) minced ginger root
  • 4 cloves garlic, minced
  • 1 large sweet potato, peeled and cut in chunks
  • 1 carrot, cut in chunks
  • 4 tsp (20 mL) curry powder
  • 1 pkg (900 mL) chicken broth (low or zero sodium)
  • 1 pkg (300 g) frozen chopped spinach, thawed and squeezed dry
  • 1 tbsp (25 mL) honey

Directions:

In large saucepan, heat half of oil over medium heat. Sprinkle chicken pieces with salt and pepper. Dredge in flour. Add to pan and cook until browned, about 2 to 4 minutes per side. Transfer to a plate. Discard remaining flour.
Add remaining oil to pan; cook onions, ginger and garlic over medium heat, stirring occasionally, for 4 to 6 minutes or until softened.

Add sweet potato, carrot and curry powder; stir to coat.

Stir in chicken broth. Bring to a boil. Reduce heat to medium; simmer uncovered for 15 to 20 minutes or until sweet potatoes and carrots are almost tender.

Stir in chicken; simmer another 5 to 10 minutes or until chicken is cooked through and vegetables are easily pierced with a fork.

Stir in spinach and honey; cook until heated through. Serve with brown rice, if desired.

Nutritional information per serving: 310 calories; 6 g fat (1.3 saturated fat); 250 mg sodium; 45 g carbohydrates; 6g fibre; 23g protein.

The Author:

If you need help ditching the diet mentality, your local Loblaws registered dietitian can help you embrace healthy habits that work and make better food choices and maintain them long term. Book an appointment at bookadietitian.ca.

Source: (NC) www.newscanada.com

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