Curried Chicken and Cauliflower

curried chicken and cauliflower

A recipe specially created for cancer patients by an oncology dietitian at the Ann B. Barshinger Cancer Institute, to be enjoyed by everyone!

Adding a touch of curry enhances this dish with a warm, peppery flavor that will perk up anyone’s appetite. This popular Asian spice, used in many Indian dishes, has many health benefits including fighting cancer.

Add in the cruciferous cauliflower with its antioxidant properties shown to reduce the risk of developing a number of cancers, along with the muscle and bone-building protein of chicken, and you have yourself one complete nutritious meal.

This is an easy, one-pan dish that takes little time to prepare. However, for the most flavor it is important to marinate the chicken for 8 hours or overnight. So, plan ahead a bit if you want to make the dish for dinner tonight or tomorrow.

This recipe is a take on the classic Chicken Marbella (adapted from finecooking.com) that features roasted prunes (high in fiber and energy) and olives, which you can add to the dish if you wish for a more briny flavor.

Preparation Time: 20 minutes
Cooking Time: 40 minutes
Total Time: One hour (does not include marinating 8 hours or overnight)

INGREDIENTS

  • 8 boneless, skinless chicken thighs (about 2 pounds uncooked)
  • 1 head cauliflower (about 4 cups) cut into bite-size florets
  • 2 tablespoons olive oil
  • 2 teaspoons curry powder (or turmeric)
  • ½ teaspoon paprika
  • ½ teaspoon sea salt
  • ½ cup dried prunes, cut in half
  • Handful of fresh cilantro or parsley, chopped, for garnish

Marinade

  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • 2 teaspoons curry powder (or turmeric)
  • 1 teaspoon paprika
  • ¼ teaspoon cayenne pepper (optional)
  • ½ teaspoon sea salt

INSTRUCTIONS

  1. Trim chicken thighs of any fat and place in one gallon zip lock bag.
  2. In small bowl, combine marinade ingredients (olive oil, apple cider vinegar, curry powder, paprika, cayenne pepper and sea salt).
  3. Add marinade to chicken thighs, seal zip lock plastic bag and shake to coat chicken. Refrigerate for 8 hours or overnight.
  4. Preheat oven to 450°F. Line a large rimmed baking pan with aluminum foil and coat with cooking spray.
  5. In large bowl, toss cauliflower with olive oil, curry powder, paprika and salt. Spread cauliflower on baking pan and top with dried prunes.
  6. Remove chicken from marinade and place on top of cauliflower (discard remaining marinade.)
  7. Roast 35-40 minutes until cauliflower is brown and chicken is cooked through.
  8. Sprinkle cauliflower and chicken with cilantro or parsley to serve.

Makes 4 servings.

Nutritional Information
Per serving (2 thighs and 1 cup cauliflower): 307 calories; 12.7g total fat (2.4g saturated, 2.1g polyunsaturated, 6.8g monounsaturated); 731mg sodium; 114.5mg cholesterol; 20.0g carbohydrate; 4.7g fiber; 8.2g sugars; 29.8g protein; 814mg potassium.

author name

Stephanie Swavely, RD, LDN

Stephanie Swavely, RD, LDN, is an oncology dietitian and patient navigator at the Ann B. Barshinger Cancer Institute.

Education: A graduate of West Chester University with a B.S. in Nutrition, Swavely sits on the Board of Directors of the Central Pennsylvania Academy of Nutrition and Dietetics.

Call: 717-544-9400

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.

 

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