Tomato Chicken Curry

Tomato Chicken Curry

Tomato Chicken Curry

Tomato Chicken Curry

Chicken curry is one of the most iconic Indian dishes. The curry is flavorful and delicious, and it's great served over rice or flatbread. Chicken, one of the most popular meats served in India, is typically cut into small pieces and cooked with spices, onions, and ginger, as in this classic recipe.

Prep Time 50 minutes
Total Time 50 minutes

Ingredients

  • 3 tablespoons vegetable oil, divided
  • 2 pounds boneless skinless chicken breast tenders, cut into 1-inch pieces
  • 1 ½ cups finely chopped onion
  • 1 tablespoon finely chopped garlic
  • 1 tablespoon finely chopped fresh ginger
  • 1/2 teaspoon turmeric
  • 1 tablespoon coriander powder
  • 1 teaspoon garam masala
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt
  • ¼ teaspoon chili flakes (optional, for added heat)
  • 1/2 cup plain nonfat yogurt
  • 1 (14.5-ounce) can diced tomatoes, with juice
  • 2 tablespoons tomato paste
  • 1/2 cup water
  • ¼ cup fresh cilantro, finely chopped (optional)

Instructions

    1. Heat 1 tablespoon oil in a heavy skillet over medium-high heat. Add the chicken pieces in a single layer and fry for 3-5 minutes, turning the pieces over 1-2 times until they are white. Transfer the chicken to a plate.

    2. Add the remaining oil and chopped onion and stir fry for 5-6 minutes, until the onions are light brown. Add garlic and ginger, and cook for about one minute.

    3. Stir in chicken with juices. Sprinkle with turmeric, coriander powder, garam masala, black pepper, salt, and chili flakes, if using. Stir and cook for 2-3 minutes to coat spices and onions.

    4. In a bowl, whisk together yogurt, canned diced tomatoes with liquid, and tomato paste. Add to the chicken and stir to coat well.

    5. Pour the water evenly over the chicken. Bring to a boil. Reduce heat to medium-low. Cover with a lid and simmer for about 20 minutes. Chicken should be tender to the touch but should not fall apart.

    6. Sprinkle with chopped cilantro, if using.

Notes

Serve with brown basmati rice or whole wheat naan flatbread.

Nutrition Information:

Yield:

8

Serving Size:

1 cup

Amount Per Serving: Calories: 220Total Fat: 9gSaturated Fat: 1gCholesterol: 82mgSodium: 286mgCarbohydrates: 5gFiber: 1gSugar: 3gProtein: 27g

Recipe by Madhu Gadia, MS, RD, author and Indian Cuisine Expert. Her expertise lies in home-style, healthy, and authentic Indian cooking.

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Southern Potluck Baked Beans

Southern Potluck Baked Beans

Southern Potluck Baked Beans

Southern Potluck Baked Beans

While baked beans are easily found in canned varieties these days, there’s nothing that compares to the rich, sweet, and tomato-y goodness of a homemade pan of baked beans. This recipe pays homage to the backyard barbecues, family reunions, and church picnics the South is known for. 

Prep Time 3 hours
Total Time 3 hours

Ingredients

  • 1 pound dried navy beans
  • 2 quarts water
  • 2 (8-ounce) cans tomato sauce
  • 1 tablespoon tomato paste
  • 1/3 cup apple cider vinegar
  • 2 tablespoons brown sugar
  • 2 tablespoons Worcestershire sauce
  • 1 tablespoon reduced-sodium soy sauce
  • 2 tablespoons yellow mustard
  • 1 tablespoon molasses
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon black pepper
  • Salt, to taste (optional)

Instructions

    1. Sort and rinse beans; place in a large Dutch oven or pot. Cover with water and soak overnight.

    2. Drain beans and return to Dutch oven or pot. Add 2 quarts fresh water. Bring to a boil. Cover, reduce heat to medium, and simmer 2 hours or until beans are tender. Drain beans and return to the Dutch oven or pot.

    3. Add remaining ingredients to beans, stirring well. Transfer to a large casserole dish. Cover and bake at 350ºF for 1 hour.

Notes

This is a healthier, lower-sugar version of Southern-style baked beans, however if you want a more classic version, you may increase brown sugar to ¼ cup and molasses to 2 tablespoons.

Nutrition Information:

Yield:

8

Serving Size:

¾ cup

Amount Per Serving: Calories: 171Total Fat: 19gSaturated Fat: 0gCholesterol: 0mgSodium: 234mgCarbohydrates: 43gFiber: 19gSugar: 9gProtein: 13g

Recipe by Regan Jones, RDN, a nationally-known, award-winning registered dietitian nutritionist and certified personal trainer. She is the Creator and Host of This Unmillennial Life, an iTunes Top 25 Personal Journal podcast and food blog for women who’ve fallen into a generational gap.

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Skillet Chicken Chermoula

Skillet Chicken Chermoula

Skillet Chicken Chermoula

Skillet Chicken Chermoula

Chermoula is an easy and flavorful marinade originating in North Africa that can be used for chicken, fish, or even as a dip. Growing up, my parents always made their own marinades using tomatoes, onions, peppers, garlic, and herbs. Colorful, simple, and bold, this may just become your new favorite go-to dish, like it is for me.

Prep Time 25 minutes
Total Time 25 minutes

Ingredients

  • Chermoula Marinade:
  • 1 cup fresh cilantro, finely chopped
  • 1 cup fresh parsley, finely chopped
  • 1 orange, zested and juiced
  • 1 lemon, zested and juiced
  • 1 (14.5-ounce) can diced tomatoes, with juice
  • 2 garlic cloves, minced
  • 1 medium red onion, diced
  • 2 tablespoons red wine vinegar
  • 1 tablespoon olive oil
  • 1 tablespoon smoked paprika
  • ½ -1 teaspoon cayenne pepper, to taste
  • 1 tablespoon cumin
  • 1 teaspoon black pepper
  • Chicken:
  • 2 tablespoons olive oil
  • 6 (6 ounce each) chicken thighs, raw, skin-on, bone-in, trimmed of excess fat

Instructions

    1. In a mixing bowl, combine cilantro, parsley, orange and lemon zest, and juice, tomatoes, garlic, red onion, red wine vinegar, 1 tablespoon oil, paprika, cayenne pepper, cumin, and pepper.

    2. Rub half of the marinade onto chicken thighs (reserving the rest). For deeper flavor, allow to marinate for 1 hour before cooking.

    3. Heat 2 tablespoons oil in skillet on medium high heat. Add chicken thighs, discarding used marinade. Allow to cook for 6 minutes, turn to other side, and cook for 6 more minutes, or until the internal temperature is 165°F.

    4. Remove from heat and top with remaining chermoula sauce. Serve immediately.

Notes

Zest orange and lemon using a grater to remove just the thin orange and yellow layer of the fruit. Juice by cutting fruit in half and squeezing by hand or using a juicing tool. Remove skin from chicken to lower saturated fat.

Nutrition Information:

Yield:

6

Serving Size:

6 oz chicken thigh

Amount Per Serving: Calories: 335Total Fat: 15gSaturated Fat: 3gCholesterol: 178mgSodium: 194mgCarbohydrates: 10gFiber: 3gSugar: 5gProtein: 39g

Recipe by Ashley Carter, RD, LD, co-founder of EatWell Exchange, an organization focused on nutrition education with a focus on culture.

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Roasted Tomatoes with Okra

Roasted Tomatoes with Okra

Roasted Tomatoes with Okra

Roasted Tomatoes with Okra

Are you ready for a delicious spin on tomato and okra stew? This fire roasted tomato and okra stew recipe is packed with nutrition, and also brings up fond memories of my family, when my grandmother would cook this for me during the cold winter season in Memphis.

Prep Time 40 minutes
Total Time 40 minutes

Ingredients

  • 1 teaspoon olive oil
  • ½ medium yellow onion, chopped
  • 1 garlic cloves, chopped
  • 1 yellow bell pepper, chopped
  • 1 (12-ounce) bag frozen okra, thawed
  • 2 (14.5 ounce) can fire roasted diced tomatoes, with juice
  • 1 (15-ounce) can of sweet corn, rinsed and drained
  • 2 teaspoons garlic powder
  • 2 teaspoons thyme

Instructions

    1. Heat olive oil in a large pot on medium-high heat.

    2. Add onion and garlic and cook until onions are transparent in appearance, about 3 minutes.

    3. Add chopped bell pepper and cook until soft, about 5 minutes.

    4. Add okra, fire roasted diced tomatoes, corn, garlic powder and thyme. Stir well.

    5. Cover the pot and simmer over medium-low heat for 25 minutes.

Notes

This dish pairs well with brown rice or cornbread.

Nutrition Information:

Yield:

8

Serving Size:

1 cup

Amount Per Serving: Calories: 66Total Fat: 1gSaturated Fat: 0gCholesterol: 0mgSodium: 353mgCarbohydrates: 13gFiber: 3gSugar: 3gProtein: 2g

Recipe by Jasmine Westbrooks, Registered Dietitian and Certified Diabetes Educator residing in Raleigh, North Carolina. 

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Rice with Pigeon Peas and Tomatoes

Rice with Pigeon Peas and Tomatoes

Rice with Pigeon Peas and Tomatoes

Rice with Pigeon Peas and Tomatoes

Arroz con gandules (rice with pigeon peas) is one of the most beloved of Puerto Rican dishes on the island. The gandules, also known as pigeon peas, provide a nutty flavor that compliments the famous sofrito sauce, which is full of bold flavors and color. 

Prep Time 45 minutes
Total Time 45 minutes

Ingredients

  • 1 tablespoon vegetable oil
  • ½ - 1 cup sofrito sauce (prepared or homemade*)
  • 1 (8-ounce) can tomato sauce
  • ¼ cup tomato paste
  • 1 (15-ounce) can green pigeon peas (gandules), rinsed and drained
  • 1 cup carrots (fresh, frozen or canned), diced
  • ½ cup green beans (fresh, frozen or canned), chopped
  • 1 quart reduced sodium vegetable broth
  • 2 teaspoons adobo all-purpose seasoning
  • 1 ½ cups short grain brown rice, uncooked
  • Cilantro sprigs to garnish (optional)

Instructions

    1. In a large pot, heat oil over medium heat. Add sofrito sauce*, tomato sauce, tomato paste, pigeon peas, carrots, and green beans. Cook, uncovered, about 5 minutes, until vegetables are tender but firm.  

    2. Add broth, adobo seasoning, and rice. Cover and bring to a boil, then reduce heat to low. Cook for about 25 minutes, until most of the water is absorbed and the rice is tender.

    3. Remove rice from heat, covered, and let stand for 5-10 minutes. Garnish with cilantro sprigs, if desired.

Notes

You may substitute other beans, like red kidney beans for pigeon peas. Jarred sofrito sauce is also available. *You can buy prepared sofrito sauce in a jar, or make your own by blending 3 garlic cloves, ¼ large white onion, 1 large green bell pepper, 1 small yellow or red bell pepper, ½ cup fresh cilantro, and 1 tablespoon vegetable oil.

Nutrition Information:

Yield:

8

Serving Size:

1 cup

Amount Per Serving: Calories: 241Total Fat: 3gSaturated Fat: 0gCholesterol: 0mgSodium: 228mgCarbohydrates: 46gFiber: 3gSugar: 4gProtein: 10g

Recipe by Sylvia Klinger, an award-winning author, entrepreneur and founder of Hispanic Food Communications. She loves nutrition, developing delicious healthy recipes, traveling, nature, and spending time with her family.  

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