“I love to eat good food and I love to play soccer. It's important for me to be able to run fast so I can help my team and make lots of goals—my favorite part! When I played with the Guam National Academy, I needed lots of energy to feel good at practice. I am part Japanese and one of my favorite meals is Katsu Curry Rice. I decided to make a healthy version of it so I could eat what I love but still have lots of energy to run! I love eating this meal with my family.”

- Grayson Giles, Age 8, the 2016 Healthy Lunchtime Challenge winner from Guam

Makes 4 Servings

INGREDIENTS:

• 1 sweet potato
• 2 skinless, boneless chicken breasts, halved
• 2 egg whites
• ½ cup almond or quinoa flour, for dredging
• 2 cups cooked quinoa
• 2 tablespoons olive oil or nonstick cooking spray
• 1 teaspoon minced, fresh garlic
• 3 carrots, peeled and cut into bite-sized pieces
• ½ cup grated apple
• 2 cups low-sodium vegetable broth
• 2 tablespoons curry powder
• 1 tablespoon reduced-sodium Worcestershire sauce
• 1 head cauliflower, stem removed and chopped
• 1 teaspoon garam masala (or coriander seed)
• 1 teaspoon cumin
• 1 teaspoon freshly ground black pepper

PREPARATION:

1. Preheat the oven to 425°F. Place sweet potato on a baking sheet, poke holes into the sweet potato with a fork, and bake for 45 minutes or until soft when pierced with a fork.
2. Meanwhile, pound chicken flat to tenderize. Place egg whites in a wide shallow bowl, and flour and cooked quinoa on plates. Dredge chicken in flour, dip in the egg whites, then in the cooked quinoa, coating well. Place on a large baking sheet and bake in the oven, while the sweet potato is cooking, for 25 minutes or until cooked through.
3. While chicken and sweet potato are cooking, in a large nonstick skillet, warm 1 tablespoon olive oil over medium heat, add the garlic and cook for 1 minute. Then add the carrots and apple and cook for another 5 minutes. Add the broth, curry powder, and Worcestershire sauce. Let simmer for 10 minutes. When the sweet potato is cooked, scoop out the sweet potato and add to the vegetable-curry broth.
4. Into a food processor, add the cauliflower and pulse to process into a rice-like consistency. (A hand grater will also work.) In a nonstick skillet, warm the remaining tablespoon oil over medium heat, add the cauliflower rice, and cook for about 5 minutes. Season to taste with garam masala, cumin and pepper.
5. To Assemble: Divide the cauliflower rice, quinoa-crusted chicken, and curry broth among the four plates, placing the broth next to the rice. Enjoy!

456 calories 8g fat 54g carbohydrates 43g protein

Learn More: 

• Check out highlights from previous Kids' "State Dinners" 
• View the 2016 Healthy Lunchtime Challenge & Kids' "State Dinner" Cookbook