Chicken Curry in a Hurry

2 cups (500 mL) boneless, skinless chicken breasts, cooked, chopped

2 tbsp (30 mL) olive oil

1 cup (250 mL) onions, diced

2 cloves garlic, minced

1 tsp (5 mL) cumin, ground

2 tbsp (30 mL) curry powder

1/4 tsp (1.25 mL) cayenne pepper

1/2 tsp (2.5 mL) salt

3 tbsp (45 mL) whole wheat flour

3 cups (750 mL) low-sodium chicken broth

1 cup (250 mL) butternut squash, peeled, diced

1 cup (250 mL) green beans, cut in half

1 red pepper, diced

1/2 cup (125 mL) parsley, basil or cilantro, fresh, minced

1 cup (250 mL) brown basmati rice, dry

1 Cook the rice according to package instructions. If you are in a rush, use a fast cooking brown rice.
2 Sauté onion, garlic and spices in olive oil until tender.
3 Sprinkle in whole-wheat flour and stir well to blend. Sauté for 2 more minutes.
4 Pour in chicken broth and blend well to break down any lumps. Slowly bring to a boil, stirring occasionally. Simmer uncovered for another 5 minutes.
5 Stir in vegetables and chicken and season with salt to taste. Continue to simmer until the curry comes to a boil and the vegetables are tender crisp. The thickness of the curry depends on your taste and the combination of ingredients. You may need to add an additional cup of chicken broth if it is too thick.
6 Just before serving stir in fresh minced parsley (or cilantro or basil).