See Also: Curried Chicken & Vegetables with Rice(recipes)
Curried Chicken, Vegetables and Couscous Skillet(recipes)
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Curried Vegetable-Rice Soup(recipes)
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Curried Chicken Cutlets(recipes)
Curried Chicken Pot Pies(recipes)
Curried Chicken Rolls(recipes)
Curried Chicken Breasts(recipes)
Chicken and Curried Fruit(recipes)

Curried Chicken & Vegetables with Rice (recipes)


Curried Chicken & Vegetables with Rice

Yield: Makes 6 servings

Serve this spicy curry with traditional condiments of toasted coconut and mango chutney.





Ingredients:



1pound chicken tenders or boneless skinless chicken breasts, cut crosswise into 1/2-inch slices

2teaspoons curry powder

1/4teaspoon salt

1/4teaspoon ground red pepper

1tablespoon canola oil

1medium onion, chopped

3cloves garlic, minced

1-1/4cups fat-free reduced-sodium chicken broth, divided

1package (16 ounces) frozen mixed vegetable medley, such as broccoli, red bell peppers, cauliflower and sugar snap peas, thawed

2tablespoons tomato paste

2teaspoons cornstarch

3cups hot cooked white rice

1/2cup plain fat-free yogurt

1/3cup 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