Ingredients:

1 cup Brown Minute rice, dry

1 tablespoon Canola oil
cup Low-sodium chicken broth
cup Fresh celery
1 cup Fresh onions, peeled, diced
3/4 cup Fresh carrots, peeled, shredded
3/4 cup peppers, different colors,
fresh or frozen
1 teaspoon Curry powder
1 teaspoon Garlic powder
teaspoon Ground black pepper
teaspoon Salt
cup Low-fat plain yogurt
2 cups Cooked chicken strips, diced

Directions:
1. Preheat oven to 400 F.
2. Cook rice according to instructions on
the box
3. In a large pan, heat canola oil and chick-
en broth over medium heat for 2-3
minutes. Add celery, onions, carrots, and
peppers. Cook an additional 5-7 minutes
or until vegetables are tender.
4. In a large mixing bowl, combine curry
powder, garlic powder, pepper, salt, and
yogurt. Add vegetables, brown rice, and
chicken. Mix well.
5. Pour mixture into a 9 x 9 nonstick bak-
ing pan. Bake uncovered at 400 F for 15
minutes. Heat to an internal temperature of
165 F for at least 15 seconds (use a food
thermometer to check the internal temper-
ature). Serve hot.


Confetti Curry Casserole
Recipe inspired by Recipes for Healthy Kids
Cookbook for Homes Teamnutrition.gov
Traditional Indian foods include a combination of seasonings and
spices with ingredients such as grains fruits, vegetables, and meat.
Curry refers to a combination of herbs and spices used in many In-
dian dishes and is often prepared with vegetables such as onions, tomatoes, peas, carrots,
cauliflower, spinach, potatoes, and sweet potatoes.
Raita is a traditional Indian condiment that is made with yogurt and served cold. It is often
served with curry dishes to offset their spiciness .
Confetti Curry Casserole
Nutrition Facts

Serving Size: 3/4 Cup
Calories in 3/4 cup: 249
Recipe has 6 servings: calories
% Daily
Amount per serving Amount
Calories 249 13%
Nutrients
Total Fat 5g 6%
Saturated Fat 1g 5%
Cholesterol 38mg 13%
Sodium 554mg 24%
Total Carbohydrate 32g 25%
Dietary Fiber 4g 16%
Sugars 5g
Added sugars 0g
Protein 19g 41%
Vitamin A 29% Vitamin C 20%
Calcium 8% Iron 6%

*Percent (%) Daily Values are based on a
2,000 calorie diet.
One serving of this recipe provides:
1 serving of whole grains for
fiber to promote heart health
1 serving of lean protein
1/4 serving of vegetables for vita-
mins and minerals to help protect
against illness



Cost of meal: $24.32
Cost per serving: $4.05
Average cost of a fast food meal:
$5.00

Traditional Indian Raita

Ingredients:
1/2 cup low-fat, plain yogurt
1/2 cup chopped, seeded cucumber
2 tablespoons chopped fresh cilantro
1/4 teaspoon ground coriander
1/4 teaspoon ground cumin

Directions:
Mix all ingredients in bowl.
Season to taste with salt.
Cover and chill until ready to serve.


Recipe inspired by:
http://www.epicurious.com/recipes/food/
views/Traditional-Indian-Raita-242185