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

Yield: 12 servings (serving size: 1 cup)
Recipe from Cooking Light

More From Cooking Light

Nutritional Information

Amount per serving
  • Calories: 165
  • Calories from fat: 19%
  • Fat: 3.4g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 0.9g
  • Polyunsaturated fat: 0.4g
  • Protein: 19.4g
  • Carbohydrate: 12.9g
  • Fiber: 2.3g
  • Cholesterol: 44mg
  • Iron: 1.6mg
  • Sodium: 485mg
  • Calcium: 45mg

Ingredients

  • 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)

Preparation

  1. 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.
  2. 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.
My Notes

Only you will be able to view, print, and edit this note.

Add Note

Supa Ya N Dizi (Curried Chicken-and-Banana Stew) Recipe at a Glance
advertisement
  1. Enter at least one ingredient

You want chicken? We've got it!

Chicken Tonight
Get endless recipe ideas for this dinnertime staple, emailed weekly.
We Respect Your Privacy. Privacy Policy