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Curried Chicken and Vegetables with Rice Pilaf

Curried Chicken and Vegetables with Rice Pilaf

Healthy Recipes

Overview

Meal: Lunch or Dinner 
Dietary Type: Omnivore 
Prep Time: 15 minutes 
Cook Time: 30 minutes 
Servings: 4



The Dish 
This recipe has everything going for it! A delicious main dish loaded with vegetables and chicken, simmered in a quick curry sauce, plus a hearty and healthy rice pilaf blend. 

The sauce is similar to the classic restaurant-quality masala, just simplified. Garlic and onions are sautéed until fragrant, then simmered with spices, coconut cream, tomatoes, and stock. Chicken, spinach, peppers, peas, and green beans are stirred and stewed till tender. The rice is steamed with a little cinnamon and clove, producing some lovely aromatics. 

Looking for a totally vegetarian or vegan version of this recipe? That’s easy! Simply substitute the chicken for extra firm tofu and replace the chicken broth with vegetable broth. 

Ingredients

Quick Curry Sauce 
2 teaspoons (10ml) olive oil 
3 each garlic cloves, peeled and chopped 
1/2 cup (64g) yellow onion, peeled and chopped 
2 teaspoons (4g) curry powder or garam masala powder 
1 cup (237ml) coconut cream 
1/2 cup (95g) canned diced tomatoes 
1/2 cup (118ml) chicken broth 
salt to taste 

Main Dish
10oz (300g) boneless skinless chicken breasts, cut into bite-sized pieces 
1 cup (70g-100g) spinach (fresh or frozen) 
1/2 cup (60g) roasted red peppers or red bell peppers, diced 
1/2 cup (70g) peas (fresh or frozen) 
1 cup (90g) green beans (fresh or frozen), chopped 

Rice Pilaf 
2 cups (450ml) chicken broth
1 cup (165g) brown rice and wild rice blend 
2 each cloves 
1/2 stick cinnamon 

Preparation 

  • Heat oil in a large skillet over medium high heat. 
  • Saute garlic and onions for 2 minutes or until slightly tender. 
  • Stir in curry powder and cook for an additional (1) minute. 
  • Whisk in coconut cream, diced tomatoes, and chicken broth.
  • Bring to a simmer. 
  • Add chicken, spinach, peppers, peas, and green beans. 
  • Stir, cover and simmer for 8-10 minutes or until chicken is thoroughly cooked. 
  • Season to taste with salt. 
  • Bring broth to a boil over medium high heat and add rice blend, cloves and cinnamon. 
  • Cover, reduce heat to medium low, and cook for 20-30 minutes or until cooked and fluffy. 
  • Serve curried chicken and vegetables with rice pilaf. 

Vegetarian and Vegan Modifications: Substitute the chicken in this recipe with tofu. Substitute the chicken broth for vegetable broth.  

Gluten Free Modifications: N/A