2012 Mild Chicken Curry

Recipe by Aine McGrath, Longford

Ingredients 2-3 chicken breasts, cut into 2cm cubes Flour Salt & pepper Sunflower oil 1 onion, chopped 3 tablespoon tomato puree 1 dessert spoon mild curry powder (according to taste) 1 pint chicken stock 1 eating apple cored and thinly sliced 1 small carrot, peeled and thinly sliced 1 slice of lemon 50g sultanas 1 heaped teaspoon brown sugar

Method

1. Preheat oven to 180 degrees.
2. Put some flour in a bowl and season, toss chicken pieces in flour til completely coated.
3. Heat oil in pan and fry chicken til completely brown.
4. Absorb excess oil on kitchen paper and put in casserole dish.
5. Fry onion till golden, then add tomato purée and cook for a couple of minutes.
6. Add the curry powder and cook for one minute - low heat.
7. Stir in a tablespoon of flour, cook for a further minute, and add half the stock and stir well.
8. Add apple, carrots, lemon, bay leaf and sultanas and the rest of the stock.
9. Season with brown sugar salt and pepper.
10. Pour over chicken in casserole dish, cover and cook in oven for 35-45 minutes.
11. Once cooked remove lemon and bay leaf.
12. Serve with Basmati rice.

The nutritional analysis does not include the basmati rice.
TIPS: To help reduce the salt content, use low/reduced salt chicken stock
To help increase the fibre content of the meal, choose brown or brown basmati rice (where available)

Recipe Analysis:

Servings: 4

	Per 100g	Per serving: 270g
Energy (kcal)	83.0	227.0
Protein (g)	7.7	21.0
Carbohydrate (g)	10.3	28.1
Sugars (g)	6.9	18.7
Total Fat (g)	1.6	4.2
Saturated Fat (g)	0.2	0.6
Fibre (g)	1.1	3.0
Salt (g)	0.4	1.1