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
