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Sausage and Chicken Gumbo
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
Curried Chicken & Vegetables with Rice
Yield: Makes 6 servings
Serve this spicy curry with traditional condiments of toasted coconut and mango chutney.
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 canola oil
1
medium onion, chopped
3
cloves garlic, minced
1-1/4
cups 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 cup chicken mixture with 1/2 cup cooked rice and 4 teaspoons yogurt anc cilantro | |
| Fiber | 4 g |
| Carbohydrate | 50 g |
| Cholesterol | 69 mg |
| Saturated Fat | 1 g |
| Total Fat | 7 g |
| Calories from Fat | 16 % |
| Calories | 404 |
| Protein | 34 g |
| Sodium | 299 mg |
Dietary Exchange:
| Vegetable | 2 |
| Starch | 2-1/2 |
| Meat | 3 |
This recipe appears in:
Middle Eastern
