In a Casserole Dish
Coconut Curry, Chicken & Rice Casserole
2 teaspoons canola oil
1 onion, chopped
1 red bell pepper, chopped
2 tablespoons minced peeled fresh ginger
2 garlic cloves, minced
1 tablespoon curry powder
1 teaspoon garam masala
¾ teaspoon salt
1 cup brown rice
2 cups cubed cooked skinless chicken thighs
2 cups reduced-sodium chicken broth
1 (14½-ounce) can diced tomatoes
½ cup light (reduced-fat) coconut milk
1 cup frozen peas
2 tablespoons chopped fresh cilantro
1 Preheat oven to 350°F.
2 Heat oil in 2½-quart flameproof casserole dish with lid over medium heat. Add onion and bell pepper; cook, stirring occasionally, until onion is golden, about 8 minutes. Add ginger, garlic, curry powder, garam masala, and salt; cook, stirring constantly, until fragrant, about 1 minute.
3 Stir rice into onion mixture and cook until coated evenly, about 2 minutes. Stir in chicken, broth, tomatoes, and coconut milk; bring to boil. Transfer casserole to oven and bake, covered, until liquid is absorbed and rice is tender, about 45 minutes, sprinkling peas over rice mixture after 35 minutes of baking. Serve sprinkled with cilantro.
PER SERVING (generous 1 cup): 308 Cal, 10 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 44 mg Chol, 533 mg Sod, 37 g Carb, 6 g Sugar, 4 g Fib, 19 g Prot, 48 mg Calc.
FYI Garam masala is a blend of warm spices that originated in the colder northern regions of India. The mix of spices is dependent upon the cook, but the rule of thumb is to include black pepper, cardamom, cinnamon, cloves, coriander, cumin, dried chiles, fennel, mace, and nutmeg. Consider mixing up your own blend at home.