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

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

Cooking Light JANUARY 2001

  • Yield: 12 servings (serving size: 1 cup)

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.

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

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