Wednesday, 29 May 2013

An example of how a recipe can be modified to be IC friendly

Chicken in Red Thai Curry Sauce with Mango – slow cooker recipe

This recipe is from Canadian Living Slow Cooker Spring 2005

4 tsp mild Thai red curry paste **** see below*****

2 tbsp vegetable oil           

1 tbsp grated ginger root

2 large cloves garlic minced

½ tsp grated lemon rind *****see below****

¼ tsp salt

4 chicken breasts

1 can – 400 ml – coconut milk

1 mango ***see below****

3 tbsp flour

¼ cup finely shredded basil***see below****

1 – In resealable plastic bag, combine curry paste, 1 tbsp of the oil, ginger, garlic, lemon rind and salt.  Add chicken; seal and massage to coat evenly. Refrigerate for 12 hrs

2 – In large skillet, hear remaining oil over med – high heat; brown chicken all over.  Transfer to slow cooker. Pour coconut milk into slow cooker.  Cover and cook on low for 5 hrs.

3 – Meanwhile, peel and pit mango; cut into matchstick – size pieces and set aside.

4 – Transfer chicken to platter. Whisk flour with 1/3 cup water; whisk into slow cooker.  Add mango.  Cover and cook on high for 15 min or until thicken. Sprinkle on basil.

Suggested IC modifications to the original recipe:

I just recently realized that the bought curry paste I have contains tomato but I have discovered curry powder recipes online that are easy to make and appear to contain IC friendly ingredients.  I also use half of the listed amount – still tastes yummy. 

The lemon rind I just omit completely. It would be used as a flavor enhancer, but I have never risked using it yet. 

I use fresh or frozen mango as it doesn’t make a difference in flavour.

I have always omitted the basil as I never remember to get it ahead of time.

I tried this recipe in the electric skillet without the curry and it was okay, but far better in the slow cooker.

Coconut milk cost is about $2/can and is found in the Asian aisle.

As for mixing in the flour I just leave the chicken in the slow cooker.

I rarely mixed the seasoning before hand and let it refrigerate for the 12 hours. Sometimes it is mixed and put in the crock immediately. 

** Please not that everyone's sensitivities to food may vary. 

Wednesday, 15 May 2013

Meeting this Sunday May 19th

As always, the Calgary IC Group will be meeting this Sunday on the third Sunday of the month - same place, same time.

We look forward to seeing you there!