Name: Curried Cauliflower & Chickpea Stew
Prep time: 10 min
Total time: 30 min
Yield: Makes 4 servings, 1-1/2 cups (375 mL) each.
Ingredients: 1 Tbsp. canola oil; 1/2 lb. (225 g) boneless skinless chicken breasts, cut into 1/2-inch pieces; 1 onion, chopped; 3 cloves garlic, minced; 4-1/2 tsp. minced gingerroot; 2 tsp. curry powder; 1-1/2 tsp. ground cumin; 3 cups small cauliflower florets; 1 can (28 fl oz/796 mL) no-salt-added diced tomatoes, undrained; 1 can (14 fl oz/398 mL) no-salt-added chickpeas (garbanzo beans), rinsed; 1/4 cup water; 1/3 cup chopped cilantro; 1/4 cup <i>Miracle Whip</i> <i>Calorie-Wise</i> Spread

Make It

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Heat oil in large nonstick skillet on medium-high heat. Add chicken, onions and garlic; cook 3 min. or until chicken is browned, stirring occasionally. Stir in ginger, curry powder and cumin; cook and stir 1 min.
Add next 4 ingredients; stir. Bring to boil; simmer on medium heat 10 min. or until chicken is done and cauliflower is tender, stirring occasionally.
Remove from heat. Stir in cilantro and Miracle Whip until well blended.

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Make Ahead

Stew can be made ahead of time, omitting the cilantro and dressing. Cool, then refrigerate up to 2 days. When ready to serve, cook on medium-low heat until heated through, stirring occasionally. Stir in cilantro and dressing.

Servings

Makes 4 servings, 1-1/2 cups (375 mL) each.

Healthy Living

Healthy Living

Nutrition Bonus

The cauliflower in this flavourful stew provides an excellent source of vitamin C.

Nutritional Information

Serving Size Makes 4 servings, 1-1/2 cups (375 mL) each.
AMOUNT PER SERVING
Calories	310

% Daily Value
Total fat	8g
Saturated fat	1g
Cholesterol	35mg
Sodium	240mg
Carbohydrate	38g
Dietary fibre	9g
Sugars	10g
Protein	22g

Vitamin A	10 %DV
Vitamin C	80 %DV
Calcium	20 %DV
Iron	45 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

Curried Cauliflower & Chickpea Stew

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