Monday, March 11, 2013

Curried Chicken and Cauliflower Stir-Fry

The recipe below is what Fran started with.
Here's a list of the changes she made:
She roasted the head of cauliflower, instead of steaming it as directed
Added cumin, coriander, cayenne and upped the curry.
She served it over rice.
(here's a link and another to a few other cauliflower recipes)

Curried Chicken and Cauliflower Stir-Fry
 December 1, 2010
 4 servings Ingredients:
 • 2 to 3 tablespoons olive oil
• 1 pound boneless, skinless chicken breast halves, cut into thin strips, about 1 1/2 inches long and 1/4 inch thick
• 1 bunch scallions, white and light-green parts, cut crosswise into thin slices (1 cup)
• 3 medium cloves garlic, finely chopped
• 2-inch piece peeled ginger root, finely minced or grated (1 tablespoon)
• 1 tablespoon double-concentrated tomato paste or 2 tablespoons regular tomato paste
• 2 teaspoons mild curry powder, or more to taste
• Salt
• 1 cup low-sodium or homemade chicken broth
• 1/2 head (1 pound) cauliflower, stemmed and cut into bite-size pieces (no more than 3/4 inch)
• Water
• Leaves from about 1/3 bunch cilantro, chopped (3 tablespoons)

Directions: Heat 2 tablespoons of the oil in a wok or large, shallow skillet over medium-high heat until the oil shimmers. Add half of the chicken; stir-fry for 2 to 3 minutes, until the chicken loses its raw look. Transfer to a clean plate; repeat with the remaining chicken and transfer it to the plate.

 With the wok or skillet still over medium-high heat, add the scallions; cook for 30 seconds, stirring. If the pan is dry, add oil as needed. Add the garlic and ginger; cook for 30 seconds, stirring. Add the tomato paste, curry powder and salt to taste; cook for 30 seconds, stirring.

 Pour in the broth; stir to thoroughly to coat the ingredients, then add the cauliflower pieces and cover, adjusting the heat to medium or medium-low so the liquid maintains a low boil. Cook for 8 to 10 minutes, until the cauliflower pieces are tender.

 Return the chicken to the wok or skillet; stir to coat with the sauce. If the sauce seems too thick, add water as needed. Cover and cook for 3 to 4 minutes, until the chicken is cooked through. Remove from the heat. Stir in the cilantro. Serve immediately. 

Recipe Source:From Nourish columnist Stephanie Witt Sedgwick. 240 calories, 9g fat, 2g saturated fat, 65mg cholesterol, 230mg sodium, 11g carbohydrates, 4g dietary fiber, 4g sugar, 31g protein. Tested by Stephanie Witt Sedgwick for The Washington Post. E-mail the Food Section at with recipe questions. © 2013 The Washington Post Company