Curried Chicken And Vegetables With Rice

Recipe Ingredients

1 lb	454g / 16oz	Chicken tenders or boneless
		Skinless chicken breasts - cut crosswise
		Into 1/2" slices
2 teaspoons	10ml	Curry powder
1/4 teaspoon	1.3ml	Ground red pepper
1/4 teaspoon	1.3ml	Salt
1 tablespoon	15ml	Vegetable oil
1 tablespoon	15ml	Onion - chopped (medium)
3		Garlic cloves - minced
1 1/4 cups	296ml	Canned fat-free reduced-sodium
		Chicken broth - divided
2 tablespoons	30ml	Tomato paste
1		Frozen mixed vegetable medley - (16 oz) - thawed
		= (such as broccoli, red bell peppers,
		Cauliflower and sugar snap peas)
2 teaspoons	10ml	Cornstarch
3 cups	480g / 16oz	Hot cooked white rice
1/2 cup	118ml	Plain nonfat yogurt
1/3 cup	5.3g / 0.2oz	Chopped fresh cilantro

Recipe Instructions

Toss chicken with curry powder, ground red pepper and salt 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, tomato paste and vegetables; 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 yields 4 servings.

Exchanges Per Serving: 2 1/2 Starch, 3 Meat, 2 Vegetable.

Nutrition Facts: Calories 404; Calories from fat 16%; Total Fat 7g; Saturated Fat 1g; Protein 34g; Carbohydrates 50g; Cholesterol 69mg; Sodium 299mg; Dietary Fiber 4g.

Source:
Diabetic Cooking at http://www.diabeticcooking.com

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