Betty Crocker with an Indian twist: use curry powder as a quick rub for chicken

Yesterday was nuts. Honestly, just nuts. Perhaps you can relate? For me, between work, home, and daycare parent-teacher conferences for our 19-month old Liam, I literally couldn’t catch my breath. I had planned on reading up on key milestones for toddler development and general interest articles on raising children in New York City (see the magazines above, untouched), but to no avail. We’re headed up north for Thanksgiving tomorrow, so needed to come up with a quick dinner with as few groceries as possible. Or as Sean and I say, we needed a  “weeknight dinner saver” to make things easy. There’s something about casseroles that take me back to childhood. Growing up in Canada, like many other working families with children, my parents relied on their big red Betty Crocker cookbook to whip up casseroles, chocolate chip cookies, and apple crisp.

Did you know that “Betty Crocker” is the brand name and trademark of Fortune 500 corporation General Mills? The name Betty was chosen because it was considered a cheery, all-American name. I had no idea.

This recipe is what I call a classic Betty Crocker dish: baked chicken with rice, vegetables, and cheese. Pure comfort food in North America. But comfort food that’s less than 300 calories a serving? Wow. I had to share this one with you. I give the original recipe a slight Indian twist. It gives you a way to use the curry powder in your cupboard and brightens up otherwise boring chicken thighs in seconds. After creating a quick curry rub, you will sauté chicken thighs in a skillet for 5 minutes. Next you will combine rice, seasoning, zucchini, red bell pepper, squash, cream cheese, and hot water in a baking dish. Topping it off with the sautéed chicken thighs, cover tightly with foil and bake for 30 minutes. Presto. Tent the foil a bit and let it sit for about 10-15 minutes after it comes out of the oven, remove the foil and behold: moist chicken surrounded by an herby, cheesy rice pilaf studded with with tender pieces of zucchini, red pepper and squash awaits you. It’s great for the whole family (difficult toddlers, picky kids, stressed out wives, grumpy husbands, or even visiting grandparents) because it’s mild yet deeply satisfying at the same time.

Betty Crocker with an Indian twist: Baked Curried Chicken & Rice with Autumn Vegetables (under 300 calories/serving) 

Serves 4

Ingredients

• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 teaspoon curry powder
• 1.5 lbs skinless, boneless chicken thighs
• 1 tablespoon canola oil
• 1 package (6 oz) long-grain and wild rice mix (I used Near East brand Rice Pilaf — the key is to use a parboiled or quick-cooking rice like Near East or Uncle Ben’s; using regular uncooked rice may not render the best result)
• 2.5 cups butternut squash, peeled and cut into 1.5 inch cubes (I used spaghetti squash we had baked the night before)
• 1 medium zucchini, diced into 3/4-inch pieces
• 1 medium red bell pepper, cut into 1-inch pieces (1 cup)
• 2 cups water
• 1/2 cup cream cheese or spreadable cheese (I used Chive & Onion cream cheese)

Directions

1. Heat oven to 425°F. Heat oil in wide non-stick skillet. Combine salt, pepper, and curry powder in a small rub to create a spice rub for your chicken. Place chicken thighs in a large bowl and generously rub mixture on each piece. Place chicken in skillet for 5 minutes, turning once halfway through until browned on each side. Remove chicken from skillet on to plate and set aside.
2. In an ungreased 13×9-inch pan, mix rice, contents of seasoning packet, butternut squash, zucchini, and bell pepper.
3. Add water to skillet (be careful, do this slowly so you don’t burn yourself) and bring to a boil. Pour boiling mixture over rice mixture and add cream cheese; stir to mix. Place chicken thighs on rice mixture. Cover pan tightly with foil. Take care when putting it into the oven because it will be quite full.
4. Bake about 30 minutes or until liquid is absorbed and juice of chicken is no longer pink when centers of thickest pieces are cut.

Nutrition Information:

1 Serving (1 Serving)Calories 260(Calories from Fat 100),Total Fat 11g(Saturated Fat 6g,Trans Fat 0g),Cholesterol 90mg;Sodium 290mg;Total Carbohydrate 21g(Dietary Fiber 2g,Sugars 5g),Protein 21g;Percent Daily Value*:Vitamin A 150.00%;Vitamin C 60.00%;Calcium 8.00%;Iron 15.00%;Exchanges:1 Starch;0 Fruit;0 Other Carbohydrate;0 Skim Milk;0 Low-Fat Milk;0 Milk;1 Vegetable;0 Very Lean Meat;2 Lean Meat;0 High-Fat Meat;1 Fat;Carbohydrate Choices:1 1/2;*Percent Daily Values are based on a 2,000 calorie diet.

Recipe adapted from Betty Crocker’s Baked Chicken and Rice with Autumn Vegetables