Scientists have discovered a variety of commonly consumed herbs and spices contain high amounts of health-promoting antioxidants that relieve inflammation and ward off heart disease and some types of cancer. The McCormick Web site is already busy getting the word out: One teaspoon of curry powder contains nearly the same amount of antioxidants as 1/2 cup of red grapes.
This recipe for Curried Chicken With Jasmine Rice is a delicious way to add this blend of pungent spices to the American diet. Spice blends are also a smart technique recommended to help lower the amount of salt and fat in a recipe. As your family becomes accustomed to the flavor of curry powder, feel free to increase the amount in this recipe.
To heighten the flavor of commercial curry powders, heat the mixture in a dry skillet for a minute, or until it gives off a toasted aroma.
Curried Chicken With Jasmine Rice
Makes 4 servings
1 tablespoon olive oil
3 cloves garlic, minced
1 pound boneless, skinless chicken breasts, in bite-size pieces
1 teaspoon curry powder (or 1/2 teaspoon garam masala)
1 cup uncooked jasmine rice
1 (14.5-ounce) can reduced-sodium chicken broth
1 cup frozen peas
1/4 cup chopped cilantro
Heat olive oil in a medium skillet over medium-high heat. Add garlic and chicken and cook, stirring frequently, until chicken is browned on all sides. Stir in curry powder. Sprinkle rice evenly over chicken. Pour chicken broth into a 2-cup measure; add water to measure 2 cups. Pour broth mixture over chicken. Cover, heat to boil, reduce heat and simmer 15 minutes.
Add peas and cilantro. Cover and simmer 5 minutes. Remove from heat and let stand, covered, 10 minutes. Fluff rice and serve.
Per serving: 382 calories, 5 grams fat, 1 gram saturated fat, 66 milligrams cholesterol, 45 grams carbohydrate, 37 grams protein, 334 milligrams sodium, 3 grams fiber
Analysis provided by The Kansas City Star.
Get family-friendly recipes from food editor Kate Shatzkin's parenting blog at baltimoresun.com/charmcitymoms. Today's recipe: Cottage Cheese Pancakes