Chicken Curry with Carrots and Rutabaga

- 2 Tbsp canola oil (30 mL)
- 2 medium onions, diced (2)
- 2 medium carrots, diced (2)
- 1 medium rutabaga, diced (1)
- 2 cloves garlic, minced (2)
- 1 Tbsp freshly grated ginger (15 mL)
- 1 Tbsp curry powder (15 mL)
- 1 1/2 tsp cardamom (7 mL)
- 1/4 tsp crushed red pepper flakes (1 mL)
- 1/4 tsp pepper (1 mL)
- 1 can (28 oz/796 mL) diced tomatoes, no salt added (1)
- 3 1/2 lb skinless chicken pieces (1.75 kg)
- 3 cups cooked whole-wheat couscous (750 mL)
- 2 Tbsp chopped fresh cilantro (30 mL)
1. In large non-stick fry pan, heat canola oil over medium heat. Add onions, carrots, rutabagas and garlic. Sauté vegetables until they are just beginning to soften, about 5 minutes.
2. Stir in garlic, ginger, curry powder, cumin, cardamon, red pepper flakes pepper and tomatoes. Heat through.
3. Add chicken pieces. Cover pan and bring mixture to a boil.
4. Reduce heat to medium-low. Cover pan with lid. Cook chicken and vegetables for 25-30 minutes or until chicken reaches an internal temperature of 170°F (77°C).
5. Serve mixture over whole wheat couscous. Garnish with chopped cilantro.

Nutritional Analysis

Serving Size: 1 large or 2 small pieces of chicken with just over 1/3 cup (75 mL) each of vegetables and couscous.