Curried chicken rice
Serves: 2
Time to make: 1 hr , including cooling rice
Total cost: $5.60 / $2.80 per serve
(at time of publication)
Ingredients
- ¾ cups brown rice
- 125g low-fat natural yoghurt
- ½ teaspoon curry powder
- 2 tablespoons mango chutney
- 2 skinless boneless chicken thighs, cooked, diced
- ¼ punnet cherry tomatoes, halved
- ¼ cup sultanas
- 1 spring onion, finely sliced
- ½ cup corn kernels
Instructions
1 Cook rice until tender. Drain and leave to cool.
2 Mix yoghurt with curry powder and mango chutney. Add chicken, sultanas and salad vegetables to rice and mix well.
3 Stir through curry sauce. Transfer to sealed containers. Chill until ready to eat.
Variations
- If you prefer, you can replace the corn with frozen peas.
- Vary the spiciness of this dish with different curry powders.
HFG tip
- Keep a specific container for strong-smelling foods like curry.
- This rice dish will keep for up to 3 days refrigerated in a sealed container.
Nutrition Info (per serve)
-
Calories 547cal
-
Kilojoules 2290kJ
-
Protein 25g
-
Total fat 10g
-
–Saturated fat 3g
-
Carbohydrates 90g
-
–Sugars 27g
-
Dietary fibre 5g
-
Sodium 140mg
-
Calcium 150mg
-
Iron 3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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