Chicken and banana korma - Change4Life

Name: Chicken and banana korma - Change4Life
Prep time: 20 min
Cook time: 40 min
Total time: 1 h
Cuisine: Asian, Indian
Ingredients: 2 tsp vegetable oil; 500g skinless, boneless uncooked chicken breasts, chopped; 1 large onion, chopped; 1 apple, cored and chopped; 2 cloves of garlic, crushed; 2 tbsp korma curry paste; 400ml reduced-salt vegetable or chicken stock; 25g sultanas or raisins; 25g chopped ready-to-eat apricots; 300g easy-cook long grain brown rice; 1 tbsp cornflour; 1 banana, sliced; 4 tbsp (low-fat, lower-sugar) plain yoghurt; 1 tbsp fresh coriander, chopped (to garnish); 1 pinch ground black pepper

5 steps

Prep:20minCook:40min

Updated at: Thu, 17 Aug 2023 14:04:12 GMT

Nutrition balance score

Great

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories654.5 kcal (33%)

Total Fat12.2 g (17%)

Carbs97.8 g (38%)

Sugars22.2 g (25%)

Protein37.6 g (75%)

Sodium370.9 mg (19%)

Fiber7.3 g (26%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

2 tspvegetable oil

500gskinless chicken breasts

boneless, uncooked, chopped

2 Tbspkorma curry paste

400mlreduced-salt vegetable stock

or chicken

25gsultanas

or raisins

25gready-to-eat apricots

chopped

300glong grain brown rice

easy-cook

1 Tbspcornflour

1banana

sliced

4 Tbspplain yoghurt

low-fat, lower-sugar

1 Tbspfresh coriander

chopped, to garnish

1 pinchground black pepper

Instructions

Step 1

Heat the vegetable oil in a large saucepan. Add the chicken, onion, apple and garlic, and cook for 2 to 3 minutes, stirring often. Add the curry paste and cook for a few seconds, stirring.

Step 2

Add the stock, raisins (or sultanas) and apricots. Bring to the boil, then reduce the heat and simmer, partially covered, for 35 minutes. Add a little more stock or water, if necessary.

Step 3

Brown rice takes 30 to 35 minutes to cook, so put it in plenty of simmering water.

Step 4

Just before serving, blend the cornflour with 2 tbsp cold water and add to the curry, stirring until thickened. Slice in the banana, cooking gently for another few moments. Check the seasoning, adding pepper, if needed.

Step 5

Serve, topping each portion with 1 tablespoon of yoghurt and accompanied with the rice. Garnish with coriander, if using.

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