TLC Cooking "Curried Chicken & Vegetables with Rice"

Curried Chicken Vegetables with Rice

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: