Curried Chicken with Linguine and Broccoli
from Cooking for the Rushed-Lifes On Fire by Sandi Richard
Equipment List:
Lge nonstick fry pan or wok
Lge stove-top pot w/lid
Med microwave-safe pot w/lid
Cutting board
Sharp meat knife
Sharp veggie knife
Can opener
Pasta fork
Small & lge mixing spoons

Per serving:

7.2 g
29.4 g
53.5 g

  Food Choices:
Fruits + Veg
Milk 1%


  Instructions   Ingredients
1. Heat oil in a large nonstick fry pan or wok at med-high. 1 tsp canola or olive oil

Cut chicken into bite size pieces and gradually add to pan as you cut. Toss until meat is no longer pink. Add spices to pan while meat is browning. Stir.

3 boneless skinless chicken breasts
(approx 450 g)
2 tsp prepared garlic
2 tsp dried basil
4 tsp curry powder
(adjust down if just starting to use curry)
1/8 tsp cayenne pepper

  Chop onion, adding to chicken as you cut.
Wash and slice mushrooms, adding to pan as you cut.

1 small onion
12 mushrooms
If you are a green pepper nut you can add some to this step.


Fill a large stove-top pot with water. Cover and bring to a boil.

6 L water (approx)

3. Rinse broccoli under cold water in a colander. Place in a medium size microwave-safe pot or casserole with lid. Cover and microwave on high for 5 minutes. 1 pkg (500 g) frozen cut broccoli
4. Add soup to chicken mixture and gradually stir in milk. Continue to stir until well blended.
Simmer at medium heat, stirring often until pasta is ready.
  1 can (284 mL) cream of mushroom soup
1/2 the soup can 1 % milk
5. Place pasta in boiling water. Stir and cook uncovered. Set timer for 9 minutes.
Rinse the cooked pasta in a colander under hot water. Return to pot. Toss with basil and a little olive oil.

350 g linguine pasta

1 tsp basil
olive oil

6. Stir broccoli and add spice. Microwave at high for 2 additional minutes just before serving. Stir in butter if you must!   Mrs. Dash Original Seasoning to taste
butter or margarine
Option My family loves to sprinkle low-fat grated Parmesan on top.
  Prep Time: 15 minutes
Eating Time: 25 minutes

 Serves 4-6

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