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Curry Chicken and Rice Casserole

An easy-to-prepare post-workout meal, this recipe is a delicious combination of carbohydrates, protein and fibre. Using cooked short or long grain brown U.S. rice, this dish adds variety to your palate and packs some energy punch into your next workout. This recipe may be prepared one to two days in advance and can simply be reheated when you get home from the gym.

Curry Chicken and Rice Casserole




Yield
Makes 6 servings.


Ingredients

  • 1 tbsp (15 mL) canola oil
  • 2 cups (500 mL)  minced onion
  • 1 tbsp (15 mL) curry paste (mild, medium or hot)
  • 6 cups (1.5 L) chopped Swiss chard or other leafy green
  • 1/4 cup (50 mL) chopped dried apricots
  • 1 cup (250 mL) low sodium chicken broth
  • 3 cups (750 mL) cooked short or long grain brown U.S. rice
  • 2 cups (500 mL) cubed cooked chicken
  • 1/4 cup (50 mL) chopped natural almonds

Directions

  1. Preheat oven to 375°F (190°F).
  2. In a large skillet, heat oil over medium-high heat. Add onions, cook, stirring often, until translucent and golden, about 10 minutes. Stir in curry paste, chard, apricots and chicken broth until combined. Remove from heat.
  3. Add cooked rice and chicken to curry mixture. Stir well to combine. Spoon into an 8-inch square (2 L) baking dish and top with almonds.
  4. Cover with foil and bake for 20 minutes or until heated through and flavours have combined.

Serve with this simple raita: combine 1/2 cup (125 mL) plain yogurt with 1/4 cup (50 mL) finely chopped cucumber, 2 tbsp (30 mL) finely chopped mint and a pinch of salt. Refrigerate until ready to use (can be made up to 3 days ahead).

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