Check out this flavourful recipe for curry chicken and rice salad

This curry-flavoured salad with a fruity rice pilaf can become a traditional summer dish. Instead of using a cream and mayonnaise sauce, this version lightens up by reducing the mayo and adding yogurt.

• Preparation time: about 11⁄2 hours, plus cooling.
• Serves 6.

Ingredients:

Salad

• 500 g (1 lb) skinless, boneless chicken breasts
• 1 onion, sliced
• 1 large carrot, coarsely chopped
• 1 celery stalk, chopped
• 6 black peppercorns
• 1 bay leaf
• 1 large banana
• 2 zucchini, cut into thin ribbons with a vegetable peeler
• Sprigs of fresh mint for garnish

Dressing

• 250 ml (1 c) plain, low-fat yogurt
• 60 ml (4 tbsp) reduced-fat mayonnaise
• 30 ml (2 tbsp) curry paste
• Grated zest of 1 large lemon
• 15 ml (1 tbsp) lemon juice
• 30 ml (2 tbsp) snipped fresh chives
• 30 ml (2 tbsp) chopped fresh mint
• 30 ml (2 tbsp) chopped parsley
• Pepper to taste

Pilaf

• 250 g (1 c) basmati rice, rinsed
• 125 g (1/2 c) raisins
• 125 g (1/2 c) chopped, dried mango
• 50 g (1/4 c) pecans

Instructions:

1. Place the chicken breasts in a large pot and cover with water. Add the onion, carrot and celery, and bring almost to boiling point, skimming the surface as necessary.
2. When bubbles begin to break through the surface, reduce the heat so the water is just simmering. Add the peppercorns, lightly crushed, and bay leaf, and simmer until the juices run clear from the chicken, about 15 minutes.
3. Remove the chicken from the liquid and set aside to cool. Pour the cooking liquid through a fine sieve into a measuring jug. Discard the vegetables.
4. To make the pilaf, put the rice in a pot and add 500 millilitres (2 cups) of the strained cooking liquid. Stir in the raisins and mango. Bring to the boil, then reduce the heat, cover and simmer until all the liquid has been absorbed and the rice is tender, about 20 minutes.
5. Remove the rice from heat and set aside, covered, for 5 minutes. Then transfer the rice to a bowl and let cool completely.
6. Meanwhile, make the dressing. Put the yogurt, mayonnaise, curry paste and lemon zest and juice in a large mixing bowl and mix until well blended. Stir in the chives, mint and parsley and season to taste.
7. When the chicken is completely cool, cut the meat into bite-size pieces. Fold them into the curry dressing. If you like, cover the chicken and chill; remove from the refrigerator 15 minutes before serving. Slice the banana and gently stir it into the chicken mixture.
8. Stir the pecans into the rice pilaf and spoon onto 6 plates. Arrange the zucchini ribbons on the pilaf and top with the chicken mixture. Garnish with fresh mint sprigs and serve.

• Using the chicken stock to cook the rice ensures that you retain water-soluble vitamins that seeped into the water while the chicken was being poached.

Each serving provides:

• Key nutrients: 450 calories, 80 calories from fat, 9 g fat, 2 g saturated fat, 0 g trans fat, 24 g protein, 72 g carbohydrates, 5 g fibre, 190 mg sodium.
• Blood pressure nutrients: 16 mg vitamin C, 68 mg magnesium, 783 mg potassium, 127 mg calcium.

• Use halved, seedless green grapes instead of sliced banana.
• Use skinless, boneless turkey in place of the chicken.

Try this tasty dish today for a flavourful meal that's surprisingly healthy!