Maple Curry ChickenRecipe makes: 4 servings
Prep Time: 10 minutes Cook Time: 20 minutes |
Nutrition Information
per 1 serving (1/4 recipe) 
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Maple Curry ChickenThis recipe is ridiculously easy. It's a quick and healthy weeknight meal, ready in under 30 minutes. The curry sauce is creamy and delicious, but a bit healthier because it's made without using cream.
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Keely Fraser, PDt. Msc.
Registered Dietitian |
Ingredients
1 Tbsp butter
1 Tbsp olive oil
500 g chicken breast, skinless boneless
1 yellow onion, diced
2 garlic cloves, minced
1 tsp curry powder
1/4 cup maple syrup
1 cup low sodium chicken broth
1/2 cup milk
1 Tbsp corn starch
2 red bell peppers, diced
pinch of crushed red chili flakes (optional)
Salt and pepper
1/4 cup grated parmesan cheese (garnish, optional)
1 Tbsp butter
1 Tbsp olive oil
500 g chicken breast, skinless boneless
1 yellow onion, diced
2 garlic cloves, minced
1 tsp curry powder
1/4 cup maple syrup
1 cup low sodium chicken broth
1/2 cup milk
1 Tbsp corn starch
2 red bell peppers, diced
pinch of crushed red chili flakes (optional)
Salt and pepper
1/4 cup grated parmesan cheese (garnish, optional)
Directions
1. In a large non-stick pan, heat olive oil over medium high heat. Dice the chicken into bite size pieces and season with salt and pepper. When the pan is hot, add the chicken and sauté until just cooked through (no pink remaining). When the chicken is done, transfer it to a plate and set to the side. We will be adding it back in once the sauce is ready. The key to tender juicy chicken in this recipe is to NOT over cook it.
2. Leaving the juices in the pan, return the pan to the heat. Add butter, and then toss in the onion. Sauté for 3-4 minutes or until the onion becomes translucent and golden. Stir frequently and add a bit of chicken stock to keep things from sticking. Add the garlic and cook for another 1-2 minutes.
3. Add the bell pepper, and sauté together with the onions and garlic for 2-3 minutes.
4. Sprinkle in the curry powder and chili flakes (optional). Stir to combine.
5. Add the maple syrup and chicken stock to the pan. Reduce heat and allow to simmer for a few minutes.
6. In a container or jar with a high fitting lid, combine the milk and cornstarch. Shake well. Remove the lid and break up any remaining lumps with a fork, and then add mixture to the pan.
7. Return the chicken to the pan with the sauce and stir to combine everything. Simmer for 2-3 minutes and stir frequently. The sauce should thicken beautifully, but if you need to thin it out just add a bit of chicken stock until it reaches the desired consistency.
8. Serve over whole grain pasta, brown rice, or enjoy this dish just on its own.
Bon Appetit!
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