This is one of my go-to recipes when I feel like an island dinner. It’s definitely one of my favourite comfort foods. My mom would have used her favourite curry powder in this recipe, but I have created my own spice mix. You can control the degree of heat by the amount of cayenne used. —Rosemarie Superville

West Indian curry chicken

Makes 4 servings

Ingredients:

2 tsp ground cumin
1 1/2 tsp ground coriander
1 tsp ground black pepper
1/2 tsp turmeric
1/2 tsp iodized salt
1/2 tsp ground ginger
1/4 tsp cayenne pepper (or to taste)
1 lb boneless skinless chicken breasts, cut into 1-inch chunks, or chicken thighs
1 tbsp canola oil
1 onion, chopped
2 cloves garlic, minced
1 medium potato, peeled and cubed approximately 1/2 inch
2 small tomatoes, chopped either fresh or canned
1 medium carrot, scrubbed well and thinly sliced
1 1/4 cups sodium-reduced chicken broth

Method:

1. In large bowl, stir together the cumin, coriander, black pepper, turmeric, salt, ginger and cayenne. Toss with chicken pieces and let stand 15 minutes or longer in the refrigerator.

2. In a large deep non-stick skillet over medium heat, add the oil and onion, sauteing for 8-10 minutes or until lightly browned.

3. Add chicken pieces and garlic and cook until lightly browned, about 3-5 minutes

4. Add potato, tomatoes, carrot and broth and bring to a boil. Cover and simmer for 15-20 minutes, stirring occasionally or until the chicken and vegetables are tender. Any leftovers can be covered and stored in the fridge for up to 3 days.

Per serving (1 cup): 242 calories, 5.4 g total fat, 0.7 g saturated fat, 0 trans fat, 564 mg sodium, 18.3 g carbohydrate, 3 g fibre, 4.6 g sugars, 0 g added sugars, 32.2 g protein

Courtesy Mairlyn Smith and Rosemarie Superville
mairlynsmith.com
@MairlynSmith