Curry Chicken and Cauliflower Stir-Fry

Ingredients

Estimated total cost: €11.16 · €2.79/serving

• 1 teaspoon refined canola oil (ideal for high-heat cooking)Est. price €0.02–€0.05
• 1/4 cup frozen diced onion or 1/2 medium onion, thinly sliced (for added sweetness)Est. price €0.15–€0.40
• 1 teaspoon jarred minced garlic or 2 fresh garlic cloves, finely chopped (let sit for 10 minutes for enhanced flavor)Est. price €0.05–€0.15
• 1 pound boneless, skinless chicken breasts, trimmed of all visible fat, and diced into 3/4-inch piecesEst. price €8.00–€15.00
• 1 medium cauliflower, broken into bite-sized florets (approximately 2 cups) (roast for added depth of flavor)Est. price €2.00–€4.00
• 1 cup low-sodium chicken broth, free of fatEst. price €0.50–€1.20
• 1 teaspoon aromatic curry powderEst. price €0.10–€0.25
• 1/4 teaspoon sea saltEst. price €0.01–€0.03
• 1/4 teaspoon ground turmeric (optional but adds vibrant color)Est. price €0.03–€0.08
• 1/8 teaspoon freshly ground black pepperEst. price €0.01–€0.03

Steps

1. 1

   Begin by heating oil in a large nonstick skillet over medium-high heat. Swirl the skillet to ensure the bottom is evenly coated. Sauté the onion and garlic for approximately 3 minutes until the onion turns soft, stirring occasionally. Push the sautéed mixture to one side of the skillet.

2. 2

   Position the chicken in the center of the skillet. Sauté for 4 to 5 minutes until fully cooked, making sure to stir occasionally and focus on cooking the chicken evenly.

3. 3

   Combine the cauliflower, broth, curry powder, salt, turmeric, and pepper in a pot. Mix well with the chicken, onion, and garlic. Turn up the heat to high and let it come to a boil. Lower the heat to medium low. Cover the pot and simmer for 5 to 6 minutes until the cauliflower is soft. Then turn up the heat to medium high.

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• Cultural note

  Curry chicken and cauliflower stir-fry is inspired by Indian and Asian cuisine, known for their flavorful and aromatic dishes. Curry powder is a staple in Indian cooking, adding depth and warmth to the dish, while cauliflower is commonly used in various Asian cuisines for its versatility and nutritional value.

• Seasonal note

  Curry chicken and cauliflower stir-fry can be enjoyed year-round as cauliflower is typically available in stores throughout the year. However, using fresh garlic and onions in season adds a vibrant flavor to the dish.

• Health note

  This dish is a good source of lean protein from chicken breasts and essential nutrients like fiber and vitamins A and C from cauliflower. The use of aromatic spices like turmeric and curry powder adds anti-inflammatory properties and antioxidants, contributing to overall health benefits.