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Chili Corn Bread
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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
