Number of servings : Prep time: Cooking time: Type of meal : | Main Courses | Main Courses Special diet
Number of servings :
Type of meal : | Main Courses | Main Courses
Special diet :
1 chicken, about 1.5 kg
1 onion, sliced
1 large carrot, coarsely chopped
1 celery stalk, chopped
6 black peppercorns, lightly crushed
1 bay leaf
1 large banana
2 zucchinis, sliced lengthwise with a vegetable peeler into thin strips
sprigs fresh mint to garnish
Mango and Raisin Pilaf
2 cups (500 mL) basmati rice, well rinsed
1⁄3 cup (90 mL) raisins
50 g dried mango, chopped
2⁄3 cup (175 mL) pecans
150 g plain low-fat yogurt
5 tablespoons (75 mL) reduced-fat mayonnaise
2 tablespoons (30 mL) korma curry paste grated rind of 1 large lemon
1 tablespoon (15 mL) freshly squeezed lemon juice, or to taste
2 tablespoons (30 mL) snipped fresh chives
2 tablespoons (30 mL) chopped fresh mint
2 tablespoons (30 mL) chopped parsley pepper to taste
- Place the chicken in a large pan and cover with water. Add the onion, carrot and celery and bring almost to a boil, skimming any fat off the surface. When bubbles begin to break through the surface, reduce the heat and simmer. Add the peppercorns and bay leaf and simmer for 45 minutes or until the juices run clear from the chicken when you pierce the thigh.
- Remove the chicken from the liquid and set aside to cool. Pour the cooking liquid through a fine sieve into a measuring cup. Discard the vegetables.
- To make the pilaf, place 2 1⁄3 cups of the strained cooking liquid and the rice in a saucepan. Stir in the raisins and mango. Bring to a boil, then reduce the heat, cover and simmer for 8–10 minutes, or according to the package instructions, until all the liquid has been absorbed and the rice is tender.
- Remove the rice from the heat and set aside, covered, for 5 minutes. Transfer the rice to a bowl to cool completely.
- To make the curry dressing, place the yogurt, mayonnaise, curry paste and lemon rind and juice in a bowl and mix until well blended. Stir in the chives, mint, parsley and pepper.
- When the chicken is cool, cut into bite-sized pieces and fold into the curry dressing. Slice the banana and add to the chicken mixture. Stir the pecans into the rice pilaf and spoon onto 6 plates. Arrange the zucchini ribbons on the pilaf and top with the coronation chicken mixture. Garnish with fresh mint sprigs and serve.
Healthy tip: Using the chicken stock to cook the rice ensures that none of the water-soluble vitamins that seeped into the water while the chicken was being poached are lost.
Nutrients per serving: 707 calories; 35 g protein; 31 g total fat; 6 g saturated fat; 126 mg cholesterol; 73 g total carbohydrate; 21 g sugars; 5 g fibre; 528 mg sodium
Imported on 2011-01-20 20:26:46 — Original ID:1528