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Preparation Time: 20 minutes
Cooking time: 1 hour
Serves: 5
If served as five portions, provides 229 cals, 12g fat (of which 4g saturates), 5g sugar and 0.7g salt per portion.
Ingredients
- 2 tbsp butter
- 2 celery ribs, chopped
- 1 small onion, chopped
- 1 medium carrot, finely chopped
- ½ cup chopped fresh mushrooms
- 1 garlic clove, minced
- 2 tbsp all-purpose flour
- 1½ tsp curry powder
- ⅛ tsp cayenne pepper
- 900g (32oz) carton reduced-sodium chicken broth
- ¼ cup uncooked long grain brown rice
- 2 cups cubed cooked chicken breast
- 2 cups chopped fresh spinach
- ½ cup chopped peeled sweet apple
- ¼ tsp salt
- ¼ tsp pepper
- ⅛ tsp dried thyme
- 5 tbsp reduced-fat sour cream
Method
1. In a large saucepan, heat butter over medium heat. Add celery, onion and carrot; cook and stir 5 - 7 minutes or until tender. Add mushrooms and garlic; cook 1 minute longer.
2. Stir in flour, curry powder and cayenne until blended; cook and stir 5 minutes. Gradually whisk in broth. Bring to a boil, stirring constantly. Add rice. Reduce heat; simmer, covered, 45 - 50 minutes or until rice is tender.
3. Add chicken, spinach, apple, salt, pepper and thyme; cook, uncovered, 3 - 5 minutes or until heated through and spinach is wilted. Top each serving with sour cream.
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