• 1 chicken, about 3 lbs
• 1 onion, sliced
• 1 large carrot, coarsely chopped
• 1 celery stalk, chopped
• 6 black peppercorns, lightly crushed
• 1 bay leaf
• 1 large banana
• 2 zucchinis, sliced lengthwise with vegetable peeler into thin strips
• Sprigs fresh mint to garnish
Mango and raisin pilaf:
• 2 cups basmati rice, well rinsed
• 1/3 cup raisins
• 1-3/4 oz dried mango, chopped
• 2/3 cup pecans
• 5 oz plain low-fat yogurt
• 5 tbsp low-fat mayonnaise
• 2 tbsp korma curry paste
• Grated rind of 1 large lemon
• 1 tbsp fresh lemon juice
• 2 tbsp snipped fresh chives
• 2 tbsp chopped fresh mint
• 2 tbsp chopped parsley
• Pepper to taste
1. Place chicken in large pot and cover with water. Add onion, carrot and celery and bring almost to boil; skim any fat off surface. When bubbles begin to break through surface, reduce to simmer. Add peppercorns and bay leaf; simmer 45 minutes or until juices run clear from chicken thigh when pierced.
2. Remove chicken from liquid and set aside to cool. Pour cooking liquid through fine sieve into measuring cup. Discard vegetables.
3. For pilaf, place 2-1/3 cups strained cooking liquid and rice in pot. Stir in raisins and mango. Bring to boil; reduce heat, cover and simmer, according to package instructions, until all liquid has been absorbed and rice is tender.
4. Remove rice from heat and set aside, covered, 5 minutes. Transfer rice to bowl to cool completely.
5. For curry dressing, place yogurt, mayonnaise, curry paste, lemon rind and juice in bowl; mix well. Stir in chives, mint, parsley and pepper.
6. When chicken is cool, cut into bite-sized pieces and fold into curry dressing. Slice banana and add to chicken mixture. Stir pecans into rice pilaf and spoon onto 6 plates. Arrange zucchini ribbons on pilaf and top with chicken mixture. Garnish with fresh mint sprigs and serve.
– For nutritional information on this and other great recipes, go to www.rd.ca