Turkey Curry over Brown Rice

from the 
American Institute for Cancer Research

Spice things up a bit with this easy to prepare curry. It’s a great way to use leftover turkey and you can make it your own by customizing the level of zest to satisfy your taste buds.

From India and Thailand to the United States, the word “curry” has a variety of meanings. Curry usually refers, though, to a spicy dish of meat, often combined with vegetables and served over a bed of rice. The name “curry” is derived from the Tamil word kari, which means sauce.

Curry dishes are popular throughout the world, with many regional variations. For our recipe, the garlic, ginger, cumin, ground turmeric and chili powder combine to make one wonderful curry flavor. The garam masala, which has been used for centuries, adds pungency to the sauce. By experimenting with the chili powder, you can come up with the perfect amount of heat for you.

Potatoes add body and the winter squash, packed with potassium and vitamins A and C, enriches the nutritional value of the dish. The yogurt and lemon help tenderize and enhance the flavor and the chicken broth keeps the turkey moist.

Serve it over a bed of steaming brown rice to allow the wonderful sauce to be absorbed by the rice grains. Once you make this quick but substantial dish, it’s sure to become part of your home menu and a real taste pleaser for those who gather around your table. It makes great leftovers, so you may want to prepare a little extra to refrigerate and enjoy another day.

Turkey Curry over Brown Rice

  • 1 Tbsp. olive oil
  • 1 tsp. unsalted butter
  • 1 large onion, chopped
  • 4 garlic cloves, minced
  • 1 tsp. ginger, peeled and grated
  • 1/2 tsp. chili powder (to taste or optional)*
  • 1 tsp. ground cumin*
  • 1 Tbsp. ground turmeric*
  • 1 tsp. garam masala *
  • 1 tsp. ground coridander seeds*
  • 2 large potatoes (preferably yellow or red) cut into cubes
  • 1 1/2 cup winter squash, cut into cubes
  • 1 cup fat-free, reduced-sodium chicken broth
  • Salt and pepper, to taste
  • 1 cup plain fat-free yogurt
  • 1 Tbsp. lemon juice
  • 3 cups turkey, cooked and chopped
  • 1/4 cup chopped fresh cilantro
  • 2 cups cooked brown rice, per package directions

*If desired, substitute 2 Tbsp. commercial curry powder for chili powder, turmeric, cumin, garam masala and coriander.

Heat oil and butter in large non-stick casserole pot over medium heat. Add onion. Cook 2 to 3 minutes. Add garlic, ginger, chili powder, cumin, turmeric, garam masala and ground coriander seeds. Cook until onion is soft, being careful not to burn garlic and spices.

Add potatoes and squash. Cook 7 to 8 minutes.

Add the broth and bring to a boil. Season to taste with salt and black pepper.

Reduce heat and simmer for 10 to 15 minutes, until potatoes and squash are tender. Stir in yogurt then add lemon juice.

Add cooked turkey, fold in and simmer to heat through.

Sprinkle with cilantro and serve over brown rice immediately.

Makes 4 servings.

Per serving, including rice: 410 calories, 6 g total fat (1.5 g saturated fat), 56 g carbohydrate,
34 g protein, 6 g dietary fiber, 440 mg sodium.

***

The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $96 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.