I haven’t been grocery shopping since we got back from vacation, and the only protein on hand in my freezer was a package of boneless, skinless chicken breasts. Hmmph. But, do you know when it’s really fun to cook? When you stop thinking about that room as the kitchen, and start thinking of it as a playground.
It’s no secret that we love Indian food – so much so, that I like to infuse some Indian flavors into my everyday cooking from time to time, too. Don’t be afraid! Indian cuisine doesn’t have to be searingly hot, is generally very healthy, and it’s incredibly flavorful. It’s really easy to do, if you keep a few basic spice mixtures in the pantry and play.
This is a one-pan dish that’s done in under an hour and is both low-fat and big on flavor – without the heat many people associate with Indian food.
American Chicken Curry Masala
4 Tbs. olive oil
4 boneless, skinless chicken breasts
1 medium onion, cut in half and sliced crosswise into thin half circles
1 medium green bell pepper, sliced thinly
1 medium red bell pepper, sliced thinly
2 large cloves garlic, chopped fine
1 cup brown basmati rice
1 Tbs. Meat Curry Masala Powder (see Notes)
Salt to taste
1 cup broccoli florets
1 cup cauliflower florets
1/2 cup baby carrots
1 quart (4 cups) chicken broth
Heat the oil in a large frying pan over medium-high heat, and lay in the chicken breasts, top side down. Brown for 5 minutes. While browning, sprinkle the raw side of each piece with a pinch of salt and half of the meat curry masala powder. Turn the chicken and cook for another 5 minutes.
Add the onions, garlic and bell peppers, stir, and saute until the onions and peppers soften, approximately 5-6 minutes, then the rice and remaining masala powder, and stir. Now add the broccoli, cauliflower, carrots, and chicken broth. Bring to a boil, cover and reduce heat to low. Simmer for 30 minutes.
Notes:
Meat Curry Masala Powder is a blend of Coriander, Cumin, Chili, Turmeric, Black Pepper, Cloves, Fenugreek Leaves, Salt, Nutmeg, Dry Ginger, Cardamom Seeds, Cinnamon, Bay Leaf, Ground Lentil, Fennel, Caraway, Mustard, Garlic Flakes, Onion Flakes, Mace, Green Cardamom, and Asafoetida. It is commercially available in any Indian/East Asian market or online.
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One Comment
I'm not that big on fennel, but mixed with everything else I'll bet it's wonderful. Since I generally have a little chicken around, this will be a handy recipe.