Chicken Curry with California Prunes and Brown Rice
This Chicken Curry dish with California Prunes from Michelle Dudash, RDN, tastes creamy and comforting, yet still leaves you feeling light.
Why California Prunes are a great addition to this dish
California prunes are a delicious addition to this chicken curry recipe. Because prunes are naturally sweet, they are an obvious choice for a healthy sugar alternative. In addition to reducing (or eliminating) the need for refined sugar in your favorite recipes, prunes are a healthy powerhouse and provide many essential vitamins and minerals that will level up the nutritional value of any recipe! Prunes are low glycemic and loaded with fiber, polyphenols, boron, potassium, and Vitamin K which collectively can contribute to gut health, reduced inflammation, cancer prevention, blood sugar control, bone health, and reduced cholesterol!
Chicken Curry with California Prunes and Brown Rice
Ingredients
For the curry:
- 1 1/2 lb trimmed boneless skinless chicken thighs
- 1 1/2 tsp curry powder
- 1/2 tsp salt
- Freshly ground black pepper
- 1 tsp extra-virgin olive oil*
- 1 small yellow or white onion halved from end to end, thinly sliced
- 2 garlic cloves gently smashed with the side of the knife, peeled
- 1 cup canned coconut milk
- Finely grated zest of 1 medium lemon
- 1/2 tsp Worcestershire sauce use GF if preferred
- 1/2 cup California prunes halved
- 2 tsp lemon juice
For the broccoli:
- 2 heads broccoli
- 2 tbsp extra-virgin olive oil
- 1/4 tsp salt
- Freshly ground black pepper
- 2 tsp fresh lemon juice
For serving:
- prepared brown rice
Instructions
- Preheat oven to 425 F (220C). Line a large sheet pan with parchment paper or silicone baking mat for easier cleanup.
To make the curry:
- Combine the curry, salt and pepper in a tiny bowl and sprinkle the seasoning on both sides of the chicken. Preheat a large skillet on medium heat and add the oil. When the oil is shimmering, add the chicken, smooth sides down, and cook until opaque halfway up the sides and golden underneath, about 5 minutes. Turn the chicken and cook through, about 2 minutes. Transfer to a plate. Note that the chicken will not yet be fully cooked at this stage.
- Add the onions and garlic cloves. Reduce heat to low and sauté until tender, about 5 minutes, adding a tablespoon of water to the pan after a couple of minutes to loosen the brown bits from the bottom of the pan, scraping with a wooden spoon. Add the chicken and juices back to the pan and the coconut milk, lemon zest, and Worcestershire. Simmer to finish cooking the chicken and thicken the sauce, about 7 minutes. Stir in the prunes and lemon juice.
To make the broccoli:
- Cut off 1-2 inches (2-4cm) of the bottom of the broccoli stalks, leaving a few inches attached to the florets. Cut the broccoli lengthwise into skinny stalks, with about 1-2 florets per piece. Spread on a sheet pan with the florets towards the middle of the pan and the stalks pointing to the edges of the pan. Drizzle with oil and sprinkle with salt and pepper. Roast in the oven until the edges become crisp, about 15 minutes. Spritz with lemon juice.
- *If you are using a well-seasoned cast iron pan or non-stick pan, 1 teaspoon oil will suffice. A stainless steel pan may require 2 teaspoons.
To serve:
- Serve the chicken and broccoli warm with brown rice and enjoy.
Notes
Nutrition
Another easy + delicious chicken dish to try: Easy One-Pot Chicken With Cherry Tomatoes and Prunes
Yes, you can make a dish that feels fancy and won’t break the bank. Elle Gourmet put some of their favorite budget-friendly tips into use when they created this delicious Easy One-Pot Chicken With Cherry Tomatoes and Prunes recipe.
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