Karen’s Curry Chicken Stew

Serves 6-8

  •  1 cup brown rice, uncooked
  • 2 cups water or broth
  • 1 Tablespoon butter, or margarine (optional)*
  • 3 large or 4 medium boneless – skinless chicken breasts
  • 1/4 cup all-purpose flour
  • 1/4 cup curry powder, divided
  • 1 teaspoon ground black pepper
  • 1 teaspoon ground cinnamon
  • 1 teaspoon granulated garlic
  • 2 Tablespoons vegetable or canola oil
  • 1 large, or 2 medium onions, diced
  • 1 can (6 oz.) low sodium tomato paste
  • 2 pkgs. (32 oz. each) low sodium chicken broth
  • 1 cup carrots, diced
  • 1 can (15 oz.) diced tomatoes, no salt added
  • 1 medium potato, peeled and diced (optional)
  • 1 cup frozen green peas
  • Sour cream, or plain yogurt, for serving

Place rice, water (or broth) and butter, or margarine (if using) into a 2 quart saucepan, cover and bring to a boil. Gently whisk rice to separate the grains and replace lid.  Reduce heat to medium-low and cook for 30 minutes.  When the rice is done, turn off the heat, fluff it with a fork, or whisk and keep it covered until you’re ready to add it to the soup bowls.  Meanwhile, cut chicken into bite-sized pieces and place in a large bowl, or plastic bag.  To the chicken, add the flour, 3 Tablespoons of the curry powder and all of the remaining spices.  Shake, or stir the chicken to thoroughly coat it with the flour mixture.  In a soup pot, or Dutch oven, heat the oil for five minutes on medium heat.  Dice onions, carrots and potato (if using).  Place each type of vegetable in a separate bowl, as they will be added at different times.  When oil is hot, add the chicken pieces and cook for about seven minutes until slightly browned, stirring occasionally.  Reserve any remaining flour mixture.  When the chicken is lightly brown, add the onions, remaining tablespoon of curry powder and tomato paste.  Cook for five minutes, stirring frequently.  Add all remaining ingredients, except the potato and the peas.  Add any remaining flour mixture to the pot.  Bring the soup to a boil.  Reduce heat to medium low and cover for 15 minutes.  Add potato (if using) and cover again.  Cook for an additional 10 minutes.  Add frozen peas and cook for 5 minutes more.  Add rice to the soup just before serving and top with sour cream, or yogurt, if desired.  You can also serve the rice as a side dish, or omit it altogether.  Serves 6-8.

  • If you prefer, you can replace the chicken with two 16oz. cans of chick peas and use veggie broth instead of the chicken broth.
  • You may use coconut oil in place of the butter, or margarine, if you prefer.
  • I like to have this with fresh mango slices for dessert.


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