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Fancy Chicken Curry Recipe

Fancy Chicken Curry

Fancy Chicken Curry

SERVES: 6

Recipe from Symply Too Good to Be True Book 7

Fancy Chicken Curry Recipe

Ingredients

  • 1 cup carrots diced
  • ¾ cup celery diced
  • ¾ cup red capsicum diced
  • 1 cup leeks cut in half and sliced
  • ½ cup frozen corn kernels
  • ½ cup frozen peas
  • cooking spray
  • 600g raw skinless chicken breast small diced
  • 1 teaspoon crushed garlic (in jar)
  • ¼ teaspoon dried fennel seeds
  • 1 teaspoon turmeric
  • 1 teaspoon dried coriander
  • 1 teaspoon cumin
  • ⅛ teaspoon chilli powder or to taste
  • 1 x 375ml can evaporated light milk
  • ¾ cup skim milk
  • 2 sachets Cream of Chicken Cup-a-Soup (Continental®)
  • 2 teaspoons cornflour
  • 6 sheets filo pastry

Instructions

  1. Preheat oven 200ºC fan forced.
  2. Step 1: Microwave carrots, celery, capsicum, leeks, corn and peas in a little water for 7-8 minutes or until cooked.
  3. Step 2: In a large frypan that has been coated with cooking spray, sauté chicken and garlic until cooked.
  4. Step 3: Roughly chop fennel seeds then mix all spices together. Add to chicken and cook for 1 minute.
  5. Step 4: Add drained vegetables and stir into chicken. Combine both kinds of milk with dry soup mix and cornflour then add to pan, stirring continuously until sauce boils. Pour into a casserole dish.
  6. Step 5: Cut one sheet of filo in half then coat with cooking spray. Scrunch up each half and place on top of curry mix. Repeat this process with remaining 5 sheets, giving you 12 scrunches on top. Spray filo again then bake for 15-20 minutes or until filo has browned. Allow 2 scrunches per serve. SCAN QR CODE to watch Annette demonstrate this.
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https://mumslounge.com.au/lifestyle/food/fancy-chicken-curry-recipe/

Variations: Replace chicken with 600g of boneless fish fillets or firm tofu.
Suitable to be frozen.

DIETITIAN’S TIP

This is a quick nutritious meal that is high in protein and contains calcium due to the milk in the recipe. This is a great choice for people with diabetes or heart disease.

NUTRITIONAL INFORMATION
PER SERVE CHICKEN FISH TOFU
FAT   TOTAL 5.3g 3.7g 9.0g
         SATURATED 1.8g 1.3g 1.2g
FIBRE 2.7g 2.7g 2.7g
PROTEIN 32.4g 27.3g 19.9g
CARBS 32.4g 32.4g 36.4g
SUGAR 13.9g 13.9g 14.9g
SODIUM 558mg 592mg 509mg
KILOJOULES 1291 (cals 308) 1145 (cals 273) 1177 (cals 281)
GI RATING LOW LOW LOW
Find out more from Annette Sym about delicious low fat family recipes, and healthy living and weightloss at www.symplyliving.com.au

 

Jolene

Jolene

Jolene enjoys writing, sharing and connecting with other like-minded women online – it also gives her the perfect excuse to ignore Mount-Washmore until it threatens to bury her family in an avalanche of Skylander T-shirts and Frozen Pyjama pants. (No one ever knows where the matching top is!) Likes: Reading, cooking, sketching, dancing (preferably with a Sav Blanc in one hand), social media, and sitting down on a toilet seat that one of her children hasn’t dripped, splashed or sprayed on. Dislikes: Writing pretentious crap about herself in online bio’s and refereeing arguments amongst her offspring.

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