Healthy eating doesn't have to stretch your budget. That's the idea behind “Arkansas Taste Kitchen,” where host Craig O'Neill, master chef Dr. Robert Hall and registered dietitian Alyssa Frisby show viewers how simple ingredients and practical cooking techniques can come together to create nutritious, affordable meals for the whole family.
This week’s episode focuses on one low-budget dish that will give you tastes of India. Below is an estimated cost breakdown for each recipe, offering a snapshot of how these dishes can fit into your family's meal plan. Be sure to tune in to “Arkansas Taste Kitchen” to watch each recipe come together and pick up additional cooking and nutrition tips from the show's experts.
Curry Powder Spice Blend
- 8 Tbsp coriander seeds
- 6 Tbsp cumin seeds
- 1 Tbsp mustard seeds
- 1 Tbsp fennel seed
- 4 Tbsp ground cinnamon
- 8 Tbsp peppercorns
- 1 Tbsp ground nutmeg
- 1 Tbsp whole cloves
- 2 Tbsp ground cardamom
- 2 Tbsp turmeric
- 2 Tbsp ground ginger
- 1 Tbsp cayenne pepper
In a dry skillet, add coriander, cumin, mustard and fennel seeds and roast. When half of seeds have popped, add cinnamon, peppercorns, nutmeg, cloves, cardamom, turmeric, ginger and cayenne. Heat until hot. Grind the mixture into a fine powder using a spice grinder or mortar and pestle.
Green Curry Paste
- 2 oz. fresh ginger, peeled
- 1 1/2 tsp ground turmeric
- 1 1/2 tsp whole coriander
- 1 tsp ground cumin
- 1 tsp ground cayenne
- 1/2 tsp ground fenugreek
- Coconut milk (as needed to form paste)
Mix ginger, turmeric, coriander, cumin, cayenne pepper and fenugreek; add enough coconut milk to form a paste.
Chicken Curry
- 1 onion, small dice
- 2 cloves of garlic, crushed
- 1 fl. oz. Ghee
- 4 chicken breasts, diced
- 8 oz. Frozen mixed vegetables, thawed
- 2 – 4 Tbsp curry powder (previous recipe)
- 4 tsp green curry paste (previous recipe)
- 18 fl. oz. coconut milk
- 1 tsp salt
- 1 fl. oz. lime juice
- 2 cups cooked rice
Stir-fry onions and garlic in ghee until golden brown. Add chicken and mixed vegetables. Add prepared curry powder spice blend and stir. Add prepared green curry paste and stir-fry for eight minutes. Add coconut milk and salt. Bring mixture to a boil, cover and reduce heat to a simmer. Cook until chicken is done, roughly 45 minutes. Stir in lime juice before serving; serve with rice.
The cost per serving for this meal is $2.36, and the cost for a family of four is $9.44.
DOWNLOAD RECIPES
Bring the healthy, affordable meals from “Arkansas Taste Kitchen” to your kitchen by visiting arkansastv.gov/ATK.
HOW TO WATCH
Watch the premiere of episode 6 of “Arkansas Taste Kitchen” Thursday, Aug. 13, at 7 p.m. on broadcast or on YouTube at YouTube.com/@arkansastv.