Potato & Chicken Curry Stir-fry with Roasted Buckwheat

Developed for CFC by Nancy Guppy, RD, MHSc

Looking for a new grain to add variety and interest to your meals? Try buckwheat! It is actually the seed from the fruit of a plant related to rhubarb, and since it is not related to wheat, it is gluten free. Buckwheat is often eaten as kasha in North America and the ground flour is also popular in pancakes. Here the whole kernel is used to create a tasty cooked grain that is served with a simple and fragrant curry.

Serves: 4

Prep Time: 20 min

Cook Time: 30 min

Ingredients

For the Curry

1 lb boneless, skinless chicken breast

2 tbsp butter

1 cup red onions, sliced

6 cloves garlic, minced

1 tbsp ginger, fresh, minced

2 tsp ginger, fresh, minced

1 tbsp light tamari sauce, gluten free

½ tsp turmeric, ground

1 tsp curry powder

½ tsp chili pepper, crushed or flakes

1 tsp garam masala

2 tomatoes, large, diced

1 potato, with skin, diced

½ cup water

For the buckwheat

1 tsp grapeseed oil

¾ cup buckwheat

1 green onion

2 cups mushrooms, sliced

1 ½ cups water

¼ cup walnuts, chopped

3 cups spinach, baby fresh

1 tsp rosemary fresh, chopped

1 tsp sage, fresh chopped

¼ tsp salt

¼ tsp black pepper

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

Heat oil in skillet. Fry the buckwheat 3-5 minutes, stirring.
Stir in the sliced green onion (white and green) and mushrooms and saute a few more minutes.
Pour in the water (or chicken stock) and bring to a boil. Reduce heat, cover and simmer for 20 minutes.
Place spinach on top of mixture and cover with lid. Cook on low another 5 more minutes. Turn off heat and stir spinach into buckwheat.
Chop walnuts fine. Stir into buckwheat with the fresh rosemary, sage, salt and pepper. Keep warm until ready to use.
Heat the butter in a non-stick pan over medium-high heat. Sauté the onion, stirring often, for 3 minutes, or until the onion starts to become translucent and slightly browns. Butter burns more easily than vegetable oil so turn down the heat if it is too hot.
Cut the chicken breast into 1-inch (2.5 cm) squares. Add to the pan with the ginger and garlic and stir-fry for 1 minute. Add the light tamari, ground turmeric, curry powder, red hot chili pepper flakes, and Garam Masala and continue to stir-fry for another 30 seconds.
Add the diced tomato and potato to pan and stir-fry for two more minutes. Pour in the water and bring to a boil. Cover and simmer until the potato is just tender and not mushy, approximately 8–10 minutes. Lift the lid and stir occasionally during cooking.
Serve the potato and chicken stir-fry over the cooked buckwheat.

Helpful Tip

Press roasted buckwheat into a medium size bowl. Pack it down and allow to cool. Unmold by covering bowl with a larger platter and quickly flipping over or inverting. Spread Potato & Chicken Curry Stir-fry around perimeter and serve.

Nutrition Info

Per serving	Amount
Calories	450
Protein	40 g
Fat	12 g
Saturated Fat	5 g
Carbohydrate	49 g
Fibre	5 g
Cholesterol	90 mg
Sodium	14 mg

Per serving	% Daily Value
Potassium	33
Calcium	6
Iron	20
Vitamin A	8
Vitamin C	45
Vitamin B12	30
Folate	15

Potato & Chicken Curry Stir-fry with Roasted Buckwheat

Ingredients

For the Curry

For the buckwheat

Food Safety

Steps

Helpful Tip

Nutrition Info

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