Quick Fix: Chicken Korma

Chicken Korma is an exotic, South Asian dish with a creamy sauce with aromatic spices. It’s a comforting meal that can take several hours to make. I love the flavors but wanted to make it for a weeknight meal. Here’s a simple version that captures the flavors without the hours of marinating and slow cooking. Once the ingredients are assembled it takes less than 15 minutes to cook this meal.

Ground spices are the secret to this version. Make sure the ones you may have on hand are fresh. If you can’t smell their flavor, it’s time to replace them. I like to add a date on the spice jar when I buy it to remind me when it was bought.

HELPFUL HINTS:

Grind the raw almonds in a food processor or blender. Packaged ground almonds can also be found at some supermarkets.

4 crushed garlic cloves can be used instead of minced garlic.

1 cup diced onion can be used instead of frozen. Cook them 3 minutes longer.

COUNTDOWN:

Assemble all ingredients.

Cook the chicken with spices, coconut milk and cream.

Microwave the broccoli and rice.

SHOPPING LIST:

To buy: 3/4 pound boneless, skinless chicken breast, 1 jar minced garlic, 1 bottle ground cumin, 1 bottle garam masala, 1 bottle ground turmeric, 1 bottle ground cinnamon, 1 can lite coconut milk, 1 small package raw almonds or cashews, 1 bag frozen diced onion, 1 small carton heavy cream, 1 can vegetable oil spray, 1 package microwaveable brown rice, 1/4 broccoli and 1 bunch fresh cilantro.

Chicken Korma

Recipe by Linda Gassenheimer

2 tablespoons ground almonds or cashews

vegetable oil spray

1 cup frozen diced onion

3/4 pound boneless, skinless chicken breast cut into 1 inch pieces

2 teaspoons minced garlic

2 teaspoons ground cumin

2 teaspoons ground garam masala

1 teaspoon ground turmeric

1/2 cup lite coconut milk

1 teaspoon ground cinnamon

1/4 cup heavy cream

Microwavable brown rice 1 1/2 cups

1/4 pound broccoli

2 tablespoons chopped cilantro

Grind nuts in a food processer or chop them by hand. Set aside. Heat a large skillet over medium high heat and spray with vegetable oil spray. Add the chopped onion and cook 2-3 minutes until the onion becomes transparent. Add chicken and toss in the pan for 3 minutes until all sides are sealed. Add the garlic, cumin, garam masala and turmeric. Toss all the ingredients together to make sure the chicken is coated with the spices. Add the coconut milk and almonds. Stir to a gentle boil. Simmer 3 to 4 minutes until chicken is cooked through. A meat thermometer should read 165 degrees. Add the cinnamon and stir in the cream. Remove skillet from the heat and leave the chicken and sauce in the skillet while you make the broccoli and rice. The sauce will thicken slightly as it sits.

Add the broccoli to a microwave safe bowl and microwave on high 2 minutes. Remove from microwave, set aside and add the brown rice. Microwave for one minute or according to package instructions. Measure 1 1/2-cups rice and add to the bowl with the broccoli. Reserve any remaining rice for another meal. Divide the rice between two dinner plates. Spoon the chicken and sauce over the rice. Sprinkle chopped cilantro on top.

Yield 2 servings.

Per serving: 639 calories (34 percent from fat), 24.4 g fat (11.6 g saturated, 6.9 g monounsaturated), 160 mg cholesterol, 49.2 g protein, 56.9 g carbohydrates, 7.7 g fiber, 132 mg sodium.

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Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.