Whole Spice Chicken Curry and Fragrant Rice Pilaf with Peas

CookingLight.com bulletin board visitors love Indian fare. Find kaffir lime leaves in Asian markets and some health-food stores, or substitute 1/4 teaspoon grated lime rind for each kaffir lime leaf used in the recipe.

Yield: 6 servings

Ingredients

• Chicken:
• 1/2  teaspoon  cumin seeds
• 4  whole cloves
• 3  green cardamom pods, lightly crushed
• 2  teaspoons  canola oil
• 2  cups  finely chopped onion
• 1  tablespoon  finely grated peeled fresh ginger
• 4  garlic cloves, minced
• 1  tablespoon  all-purpose flour
• 1/2  teaspoon  ground turmeric
• 1/4  teaspoon  crushed red pepper
• 1/2  cup  light coconut milk
• 3/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 1  (14-ounce) can fat-free, less-sodium chicken broth
• 1  fresh bay leaf
• 1  fresh kaffir lime leaf
• 1  (3-inch) cinnamon stick
• 2 1/2  pounds  bone-in chicken breasts, skinned
• 
  Rice:
• 2 1/4  cups  water
• 1 1/2  cups  uncooked long-grain white rice
• 1  teaspoon  cumin seeds
• 1/4  teaspoon  salt
• 1  fresh bay leaf
• 1  fresh kaffir lime leaf
• 1  cup  frozen peas, thawed
• 
  Remaining ingredients:
• 3  tablespoons  dry-roasted cashews, salted and chopped
• 2  tablespoons  chopped fresh cilantro

Preparation

1. To prepare chicken, place first 3 ingredients on a double layer of cheesecloth. Gather edges of cheesecloth together, and tie securely.

2. Heat oil in a heavy Dutch oven over medium heat. Add onion to pan; cook 8 minutes or until tender, stirring occasionally. Add ginger and garlic; cook 1 minute. Add flour, turmeric, and red pepper; cook 2 minutes, stirring constantly. Add cheesecloth bag, coconut milk, and next 6 ingredients (through cinnamon stick); bring to a boil. Add chicken. Cover, reduce heat, and simmer 20 minutes or until chicken is done, turning once. Remove chicken from pan with a slotted spoon; cool slightly. Cook liquid in pan, uncovered, 10 minutes or until slightly thickened. Discard 1 bay leaf, 1 lime leaf, cinnamon stick, and cheesecloth bag. Remove meat from bones; shred with 2 forks, and return to pan. Cook 10 minutes.

3. To prepare rice, combine 2 1/4 cups water and next 5 ingredients (through 1 lime leaf) in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Sprinkle peas over rice; cover and simmer 10 minutes or until peas are heated through, rice is tender, and liquid is absorbed. Discard bay leaf and lime leaf. Place 3/4 cup rice mixture on each of 6 plates; top each serving with 3/4 cup chicken mixture, 1 1/2 teaspoons cashews, and 1 teaspoon cilantro.

Nutritional Information

Calories:

444 (14% from fat)

Fat:

7g (sat 2.1g,mono 2.7g,poly 1.4g)

Protein:

42.4g

Carbohydrate:

50.5g

Fiber:

3.4g

Cholesterol:

88mg

Iron:

4.7mg

Sodium:

710mg

Calcium:

69mg