Curry in a Hurry

Difficulty | Serves 6 | Book 5

Curry in a Hurry
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1 whole BBQ chicken
1 medium onion diced
1 x 500g packet frozen Winter Vegetables (McCain®)
1 cup water
2 cups skim milk
½ sachet (¼ cup) Dutch Curry & Rice soup
1 tablespoon curry powder (Clive of India®)
2 teaspoons salt-reduced chicken stock powder

Per serve
FatTotal14.1g
Saturated4.1g
Fibre5.4g
Protein26.0g
Carbs15.1g
Sugar8.2g
Sodium505mg
Kilojoules1217 (cals 291)
GI RatingMedium

Method

  1. Remove all skin and bones from chicken then dice or shred flesh.
  2. Microwave onion and frozen vegetables with 1 cup of water on HIGH for 5 minutes.
  3. Combine milk, dried soup mix, curry powder and stock powder in a large saucepan stirring continuously until boiling. Add vegetables and water to mix, combine well.
  4. Fold chicken into mix then bring back to boil, reduce to slow boil and cook a further 2-3 minutes.

Note: Serve with Basmati rice or noodles (for a lower carb count use glass noodles). Not included in nutritional information below.

Variation: Replace winter frozen vegetables with any frozen mixed vegetables of your choice.

Suitable to be frozen for 2-3 weeks.

Dietitian's tip

A quick, nutritious meal that is high in protein and contains added calcium from the milk with vitamins, minerals and fibre from the vegetables. This is a great choice for people with diabetes and heart disease.

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