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Curried Chicken and Cauliflower Stir-Fry

Curried Chicken and Cauliflower Stir-Fry 4.000

Michael Temchine for The Washington Post

Nourish Dec 1, 2010

Cauliflower isn't the hippest vegetable, but maybe it should be. It's a nutrition powerhouse that is abundantly available, lends itself to a variety of cooking methods and absorbs whatever flavors you combine it with. Cut into small pieces, it even cooks quickly.

I'm a convert myself, having resisted cauliflower for years. This recipe demonstrates one of the ways I've learned to love it. The flavor base is a combination of scallions, ginger, garlic, tomato and curry powder.

There's a great deal of chopping here, but it can all be done ahead of time. The whole dish comes together in about 30 minutes.

Make Ahead: Ingredients can be prepped and refrigerated up to a day in advance.


Servings: 4
Ingredients
  • 2 to 3 tablespoons olive oil
  • 1 pound boneless, skinless chicken breast halves, cut into thin strips, about 1 1/2 inches long and 1/4 inch thick
  • 1 bunch scallions, white and light-green parts, cut crosswise into thin slices (1 cup)
  • 3 medium cloves garlic, finely chopped
  • 2-inch piece peeled ginger root, finely minced or grated (1 tablespoon)
  • 1 tablespoon double-concentrated tomato paste or 2 tablespoons regular tomato paste
  • 2 teaspoons mild curry powder, or more to taste
  • Salt
  • 1 cup low-sodium or homemade chicken broth
  • 1/2 head (1 pound) cauliflower, stemmed and cut into bite-size pieces (no more than 3/4 inch)
  • Water
  • Leaves from about 1/3 bunch cilantro, chopped (3 tablespoons)

Directions

Heat 2 tablespoons of the oil in a wok or large, shallow skillet over medium-high heat until the oil shimmers.

Add half of the chicken; stir-fry for 2 to 3 minutes, until the chicken loses its raw look. Transfer to a clean plate; repeat with the remaining chicken and transfer it to the plate.

With the wok or skillet still over medium-high heat, add the scallions; cook for 30 seconds, stirring. If the pan is dry, add oil as needed. Add the garlic and ginger; cook for 30 seconds, stirring. Add the tomato paste, curry powder and salt to taste; cook for 30 seconds, stirring.

Pour in the broth; stir to thoroughly to coat the ingredients, then add the cauliflower pieces and cover, adjusting the heat to medium or medium-low so the liquid maintains a low boil. Cook for 8 to 10 minutes, until the cauliflower pieces are tender.

Return the chicken to the wok or skillet; stir to coat with the sauce. If the sauce seems too thick, add water as needed. Cover and cook for 3 to 4 minutes, until the chicken is cooked through.

Remove from the heat. Stir in the cilantro. Serve immediately.


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Recipe Source

From Nourish columnist Stephanie Witt Sedgwick.

Tested by Stephanie Witt Sedgwick.

E-mail questions to the Food Section.

E-mail questions to the Food Section at food@washpost.com.

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Nutritional Facts

Calories per serving: 240


% Daily Values*

Total Fat: 9g 14%

Saturated Fat: 2g 10%

Cholesterol: 65mg 22%

Sodium: 230mg 10%

Total Carbohydrates: 11g 4%

Dietary Fiber: 4g 16%

Sugar: 4g

Protein: 31g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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