This is a quick, easy and healthy version of the traditional East Indian dish!

Makes 8 servings
Cooking time: 25 minutes

Ingredients

  • 2 Tbsp canola oil 30 mL
  • 1 cup finely chopped onion 250 mL
  • 2 cloves garlic, minced
  • 2 Tbsp finely grated fresh ginger 30 mL
  • 1/2 Tbsp ground cumin 7 mL
  • 1/2 Tbsp ground coriander 7 mL
  • 3/4 tsp ground turmeric 4 mL
  • 1/2 tsp ground cardamom 2 mL
  • 3 cloves
  • 1 cinnamon stick
  • 1 2/3 cup basmati rice, well rinsed 400 mL
  • 1 lb chicken breast, cut into strips 500 g
  • 1/3 cup  plain, non-fat Greek yogurt 75 mL
  • 2 fresh tomatoes, diced
  • 3 cups low-sodium chicken broth 750 mL
  • Fresh cilantro for garnish

Instructions

  1. In saucepan, heat canola oil over medium-high heat and sauté onion, garlic, ginger, cumin, coriander, turmeric, cardamom, cloves and cinnamon for 2 minutes to bring out flavours.
  2. Stirring constantly, add rice, chicken, yogurt, tomato and broth; cover and simmer over medium heat for 15 minutes or until rice is tender, chicken is cooked through and liquid is absorbed. Remove from stove and let stand for 5 minutes.
  3. Garnish with cilantro and serve.

Notes

Serving size: 3/4 cup (175 mL)

Recipe courtesy of canolainfo.org, featured in the Canadian Diabetes Association’s 2014 Healthy Living Calendar. To download the latest recipes, visit diabetes.ca/calendar.

Nutritional Information

Per Serving
Calories 280
Total Fat 8 g
Saturated Fat 1.5 g
Cholesterol 50 mg
Carbohydrates 31 g
Fibre 3 g
Sugars 3 g
Protein 22 g
Sodium 75 mg
Potassium 186 mg
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