Curried Chicken And Vegetables With Rice from Healthy Diabetic Recipes

Curried Chicken And Vegetables With Rice Recipe

Recipe Ingredients:

1 lb chicken tenders or boneless
skinless chicken breasts, cut crosswise
into 1/2" slices
2 tsp curry powder
1/4 tsp ground red pepper
1/4 tsp salt
1 tbsp vegetable oil
1 medium onion, chopped
3 garlic cloves, minced
1 1/4 cups canned fat-free reduced-sodium
chicken broth, divided
2 tbsp tomato paste
1 package frozen mixed vegetable medley - (16 oz), thawed
= (such as broccoli, red bell peppers,
cauliflower and sugar snap peas)
2 tsp cornstarch
3 cups hot cooked white rice
1/2 cup plain nonfat yogurt
1/3 cup chopped fresh cilantro

Recipe Instructions:

Toss chicken with curry powder, ground red pepper and salt in medium bowl; set aside.

Heat oil in large skillet over medium heat. Add onion; cook 5 minutes, stirring occasionally. Add chicken and garlic; cook 4 minutes or until chicken is no longer pink in center, stirring occasionally.

Add 1 cup chicken broth, tomato paste and vegetables; bring to a boil over high heat. Reduce heat to medium; simmer, uncovered, 3 to 4 minutes or until vegetables are crisp-tender.

Combine remaining 1/4 cup chicken broth and cornstarch, mixing until smooth. Stir into chicken mixture; simmer 2 minutes or until sauce thickens, stirring occasionally. Serve over rice; top with yogurt and cilantro.

This recipe yields 4 servings.

Exchanges Per Serving: 2 1/2 Starch, 3 Meat, 2 Vegetable.

Nutrition Facts: Calories 404; Calories from fat 16%; Total Fat 7g; Saturated Fat 1g; Protein 34g; Carbohydrates 50g; Cholesterol 69mg; Sodium 299mg; Dietary Fiber 4g.

Comments: Serve this spicy curry with traditional condiments of toasted coconut and mango chutney.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

"Enchant, stay beautiful and graceful, but do this, eat well. Bring the same consideration to the preparation of your food as you devote to your appearance. Let your dinner be a poem, like your dress."

~ Charles Pierre Monselet

 

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