Curried Chicken Vegetables with Rice
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Curried Chicken & Vegetables with Rice
YIELD Makes 6 servings
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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:
- Toss chicken with curry powder, salt and ground red pepper 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, 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.
- 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 appears in:
Middle Eastern
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 |
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