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Curried Chicken Vegetables with Rice


Yield

Makes 6 servings

Ingredients

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

Preparation

  1. Toss chicken with curry powder, salt and ground red pepper in medium bowl; set aside.
  2. 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, vegetables and tomato paste; bring to a boil over high heat. Reduce heat to medium; simmer, uncovered, 3 to 4 minutes or until vegetables are crisp-tender.
  3. 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.

Nutritional Information

Serving Size: 1/6 of total recipe
Fiber 3 g
Carbohydrate 33 g
Cholesterol 46 mg
Saturated Fat 1 g
Total Fat 5 g
Calories from Fat 16 %
Calories 269
Protein 23 g
Sodium 199 mg

Dietary Exchange

Vegetable 1-1/2
Starch 1-1/2
Meat 2

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