Happy Father’s Day to all the Fathers and Fathers to be! As a Father of three I look forward to seeing what kinds of crafts and goodies my offspring have made for me at school this year. Judging by what they made for Jana on Mother’s Day, I’m in for a good chuckle.
For Father’s Day, I don’t expect any presents or to be fussed over for the whole day. All I really hope for is breakfast in bed and to spend the day with my family. Truth be told, I wish for that everyday, but breakfast in bed has yet to materialize. Fortunately, I do get to spend lots of time with my family: laughing, playing, and making the most of each day together.
As a chef, I tend to enjoy a variety of foods. Curry is a favourite so here's what I'll be enjoying on Father's Day.
These foods combined with about an hour of daily exercise are a great part of preventing prostate cancer, but the first step is to get tested.
Curry Rubbed Chicken with Black Bean and Mango Salad
Serves 4
Prep time: 15 minutes
Total time: 40 minutes
4 chicken breast halves
3 tbsp (45 mL) curry powder
salt and pepper to taste
canola oil as needed
1 can ( 540 mL) black beans, rinsed well and drained
1 cob fresh corn, kernels
1 diced red pepper, approx. 1 cup (250 mL)
1 diced mango, approx. 1 cup (250 mL)
½ cucumber, seeded and diced cucumber, approx. 1 cup (250 mL)
2 tbsp (30 mL) fresh chives
2 tbsp (30 mL) Sensations by Compliments 100% Pure & Natural Orange Juice, No Pulp [1]
2 tbsp (30 mL) Compliments Pure Olive Oil [2]
½ tbsp (7 mL) finely minced ginger
½ tbsp (7 mL) finely minced garlic
¼ tsp (1 mL) sea salt and freshly ground black pepper
Chicken:
- Rub the curry powder well into the flesh of the chicken breasts, season lightly with salt and pepper, then set aside while you pre-heat your grill at medium heat.
- Lightly oil the hot grill and cook the chicken breast for 7-8 minutes on each side. Once the chicken has reached an internal temperature of 165°F (74°C) on an instant read thermometer, remove them from the heat and let rest for 5 minutes before serving.
Black Bean Salad:
- Prepare all ingredients as needed and combine them in a large bowl. Mix well to coat evenly, taste and adjust the seasoning if necessary. Cover and refrigerate until needed. Serve with the Curry Rubbed Chicken.
TIP – If you find the curry "hot", serve the chicken with yogourt as a sauce to help cool down the spice.
Happy Cooking!
Chef Ryan Skelton
Nutritional Analysis per Serving:
Energy: 430 cal
Protein: 59 g
Fat: 8 g
Saturated Fat: 1.5 g
Cholesterol: 130 g
Carbohydrates: 30 g
Fibre: 6 g
Sodium: 410 g
Potassium: 873 g