Supa Ya N Dizi (Curried Chicken-and-Banana Stew)

"The original version of this recipe wasn't healthy. It called for frying a whole chicken, then adding more oil, but I was intrigued by the combination of bananas, curry and chicken. So I came up with this low-fat version, which goes great with sourdough bread. The trick is to use very firm, almost green bananas, and not to overcook them." --CL Reader


12 servings (serving size: 1 cup)

Recipe from

Cooking Light

Nutritional Information

Calories 165
Caloriesfromfat 19 %
Fat 3.4 g
Satfat 1.6 g
Monofat 0.9 g
Polyfat 0.4 g
Protein 19.4 g
Carbohydrate 12.9 g
Fiber 2.3 g
Cholesterol 44 mg
Iron 1.6 mg
Sodium 485 mg
Calcium 45 mg


2 teaspoons olive oil, divided
2 pounds skinless, boneless chicken breasts, cut into bite-size pieces
2 cups chopped celery
1 cup chopped red onion
5 garlic cloves, minced
2 tablespoons curry powder
1 teaspoon black pepper
3/4 to 1 teaspoon ground red pepper
1/4 teaspoon salt
1 cup water
1/2 cup shredded sweetened coconut
2 (15.75-ounce) cans fat-free, less-sodium chicken broth
2 (10-ounce) cans diced tomatoes with green chiles, undrained (such as Rotel)
2 cups sliced almost green banana (about 2 large)


Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add chicken; stir-fry 12 minutes or until golden. Remove chicken from pan; set aside.

Heat 1 teaspoon oil in pan. Add celery, onion, and garlic; sauté 3 minutes or until tender. Stir in curry powder, peppers, and salt; cook 1 minute. Stir in the water, coconut, broth, and tomatoes. Return chicken to pan; bring to a boil. Cover, reduce heat, and simmer 30 minutes. Stir in banana; simmer 10 minutes or until thoroughly heated.


January 2001
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