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)
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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
- 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.
Supa Ya N Dizi (Curried Chicken-and-Banana Stew) Recipe at a Glance
- COURSE: Soups/Stews
- CONVENIENCE: Entertaining
- CUISINE: American, Caribbean
- MAIN INGREDIENT: Poultry
- COOKING METHOD: Wok/Stir-Fry
- PUBLICATION: Cooking Light
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