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Ingredients
¾ cup long grain rice
8 ounces skinless, boneless chicken breasts
1 teaspoon olive oil
1 8-ounce onion or 7 ounces chopped onion (1 ⅔ cups)
1 large clove garlic
1 teaspoon ground cumin
1 teaspoon fennel seed
½ teaspoon ground coriander
½ teaspoon turmeric
½ teaspoon ground ginger
¼ teaspoon hot-pepper flakes
4 ounces whole peeled carrots or 4 ounces chopped carrots ( ¾ to 1 cup)
1 ½ pounds ripe field tomatoes
2 tablespoons no-salt-added tomato paste
Fresh pineapple
Fresh coriander
Nutritional analysis per serving (2 servings)
90 grams carbs; 83 milligrams cholesterol; 566 calories; 3 grams monosaturated fat; 1 gram polyunsaturated fat; 1 gram saturated fat; 7 grams fat; 10 grams fiber; 248 milligrams sodium; 37 grams protein; 18 grams sugar
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
Combine 1 ½ cups water with rice in heavy-bottomed pot. Bring to boil, reduce heat, cover, and simmer over low heat, cooking a total of 17 minutes, until water has evaporated and rice is cooked.
- Step 2
Meanwhile, wash, dry and cut the chicken into small chunks.
- Step 3
Heat the oil in nonstick skillet and cook the chicken until it begins to turn golden. Remove and set aside.
- Step 4
Meanwhile, chop the onion, mince the garlic, and saute them in the pan with the cumin, fennel, coriander, turmeric, ginger and pepper until the onion begins to soften.
- Step 5
Meanwhile chop the carrots into very small pieces; wash, dry, trim and chop the tomato into small pieces. When the onion is soft, add the carrots, the tomatoes and the tomato paste and cook quickly until the carrots are soft and the liquid has been reduced.
- Step 6
Cut the pineapple into enough bite-size chunks to make 1 cup; add to the sauce and return the chicken to the sauce.
- Step 7
Wash, dry and chop enough coriander to make 1 tablespoon, and stir into the sauce. Serve over rice.
Private Notes
Comments
Despite the seasonings called for, there was very little "curry" flavor to this recipe. And, I was not shy about my using the spices.
Not enough liquid to make a sauce. The fennel seed adds a very strong, distinct flavor. The chicken doesn't really pick up the flavor of the sauce. If I made it again I would add a small can of diced tomatoes, some salt, and simmer the chicken for a while, maybe add a green veg like peas at the end.