Chicken-Vegetable Curry from Healthy Diabetic Recipes

Chicken-Vegetable Curry Recipe

Recipe Ingredients:

1 lb cubed chicken breasts
1 1/2 tsp salt, divided
1/8 tsp freshly ground pepper
2 tsp vegetable oil
1 cup diced onions
1 tbsp chopped garlic
2 tsp chopped fresh ginger
2 tbsp curry powder
1 tsp cumin
1/8 tsp ground red pepper, optional
1 1/2 cups fat-free chicken broth
1 all-purpose potato, (8 oz.), diced
1 sweet potato, (8 oz.), diced
16 oz cauliflower florets
3 carrots, sliced
1/2 lb green beans, trimmed and halved
1 cup low-fat unsweetened coconut milk
1/4 cup sliced green onions
2 cups cooked couscous

Recipe Instructions:

1. Sprinkle chicken with 1/4 teaspoon salt and pepper. Heat oil in Dutch oven over medium heat. Add chicken and cook, stirring, 5 to 7 minutes, until golden. Transfer to bowl.

2. Add onions, garlic, ginger and 1/4 cup broth to Dutch oven; cover and cook over medium heat 7 to 8 minutes, until onions are golden. Stir in curry, cumin, red pepper and remaining 1 1/4 teaspoons salt; cook until fragrant, 30 seconds. Stir in remainin!
g broth and potatoes. Bring to a boil. Reduce heat; cover and simmer 10 minutes. Add cauliflower and carrots; simmer 10 minutes more. Stir in chicken, beans and coconut milk. Simmer, covered, 15 minutes, until vegetables are tender. Stir in green onio!
ns. Serve with couscous.

Per Serving Daily Goal Calories 475 2,000 (F), 2,500 (M) Total Fat 8 g 60 g or less (F), 70 g or less (M) Saturated Fat 3 g 20 g or less (F), 23 g or less (M) Cholesterol 66 mg 300 mg or less Sodium 1,229 mg 2,400 mg or less Carbohydrates 65 g 250 g or more!
Protein 38 g 55 g to 90 g Calcium 139 mg 1,000 mg

Notes: Boredom can be a dieter's downfall, but not with this recipe. The mix of colorful vegetables, tender chicken and bold spices will perk up your palate while you battle the bulge.

Prep time: 20 minutes Cooking time: 49 to 53 minutes Easy, low-fat

Copyright © 1998, 1997 Meredith Corporation. All Rights Reserved.

MC formatted by Barb at PK using MC Buster 2.0f & SNT on 6/11/98

Servings: 4

“Americans can eat garbage, provided you sprinkle it liberally with ketchup, mustard, chili sauce, tabasco sauce, cayenne pepper, or any other condiment which destroys the original flavor of the dish.”

~ Henry Miller, American writer (1891-1980)

 

:: TOP ::