When in doubt curry it! Chicken or tofu with curry and dijon mustard.

Curry dijon

This dish is easy to make, tasty and low carb. It was one of those recipes that came out of nowhere but turned out well. I hadn’t made it in a while but needed something I didn’t have to think about and worked with whatever was in the fridge. When I’m out of ideas, things are pretty black and white for me, with little shades of gray – I will curry anything. Mustard is also my best friend when I’m cooking. So, what could be better than combining the two!

Just one of the ingredients in this recipe helps protect against stress and certain diseases and helps with pain management and inflammation.

Listed below the recipe are the full health benefits and nutritional value of the ingredients.

Chicken or tofu with curry and dijon mustard recipe

dijon curry mixture

Makes: 4 servings
Total time: 20-30 minutes, cook time: 10-15 minutes, prep time: 10-15 minutes (if marinating the meat, add in sitting time for the marinade)

Ingredients

  • 4 chicken breasts, boneless and skinless or 2 packages of firm tofu, I use Soyganic by Sunrise, organic and GMO-free

For sauce:

  •  Juice of 1 lemon
  • 1/2 cup of gluten-free chicken stock/vegetable stock, I use Kitchen Basics, no salt, gluten-free and certified heart healthy
  • 4 tablespoons dijon mustard
  • 1 tablespoon extra-virgin olive oil
  • 3 tablespoons curry powder
  • 3 tablespoons garlic chili sauce
  • 1/4 cup of strained tomatoes
  • 2 garlic cloves minced
  • 1/2 onion, diced
  • Salt and pepper
  • Optional: 1 chili pepper, mustard seeds and a drizzle of balsamic vinegar

Directions for chicken

Chicken with curry and dijon and salad

  1. Cut chicken into strips or rounds
  2. Whisk or blend 3/4 of the dressing ingredients in a blender and put on top of the chicken.
  3. Marinate for a minimum of 1 hour.
  4. Bake at 350 degrees until cooked or preheat a grill and grill until cooked. About 15 minutes for either method.
  5. Serve with salad. Use the remaining dressing ingredients for the salad.

Directions for tofu

Curried tofu and salad

  1. Cut the tofu into strips.
  2. Whisk or blend 3/4 of the dressing ingredients in a blender and put on top of the tofu.
  3. Marinate for a minimum of 1 hour.
  4. Bake at 350 degrees until cooked or preheat a grill and grill until cooked. About 10 minutes for either method.
  5. Serve with salad. Use the remaining dressing ingredients for the salad.

Chicken including salad: Approximate nutritional information for 1 serving (Based on brands and amounts used in the recipe)

  • Calories per serving: 416
  • Fat: 19 g
  • Carbs: 16 g
  • Protein: 54 g

Tofu including salad: Approximate nutritional information for 1 serving (Based on brands and amounts used in the recipe)

  • Calories per serving: 379
  • Fat: 16 g
  • Carbs: 18 g
  • Protein: 24 g

Some health benefits

garlic-onions

  • Garlic: Improves blood pressure, cholesterol, and immunity, and helps reduce stress
  • Onions: Improve bone density and cardiovascular functioning, and is an anti-inflammatory.
  • Hot pepper: Protects against stress and certain diseases, help with pain management and inflammation.
  • Lemon: Helps improve skin, digestion, and ulcers; also used for eye care and respiratory disorders.
  • Tomatoes: Improve heart and bone health, digestion and immunity, protect the eyes and help with weight management.
  • Protein, carbs and fat: These are key building blocks for your body’s functioning.

52 replies »

    • Thanks so much. It’s hard to say. I really like them both! For the tofu dish, it’s one of my favorites, for the chicken it’s really yummy but wouldn’t make my top 5 dishes. I hope that helps 🙂

      Like

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