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Curried Chicken And Vegetables With Rice Recipe

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0 votes | 1526 views
Servings: 4

Ingredients

Cost per serving $1.90 view details
  • 1 lb chicken tenders or possibly boneless skinless chicken breasts cut crosswise into 1/2" slices
  • 2 tsp curry pwdr
  • 1/4 tsp grnd red pepper
  • 1/4 tsp salt
  • 1 Tbsp. vegetable oil
  • 1 med onion minced
  • 3 x garlic cloves chopped
  • 1 1/4 c. canned fat-free reduced-sodium chicken broth divided
  • 2 Tbsp. tomato paste
  • 1 pkt frzn mixed vegetable medley - (16 ounce) thawed (such as broccoli, red bell peppers, cauliflower and sugar snap peas)
  • 2 tsp cornstarch
  • 3 c. warm cooked white rice
  • 1/2 c. plain nonfat yogurt
  • 1/3 c. minced fresh cilantro

Directions

  1. Toss chicken with curry pwdr, grnd red pepper and salt in medium bowl; set aside.
  2. Heat oil in large skillet over medium heat. Add in onion; cook 5 min, stirring occasionally. Add in chicken and garlic; cook 4 min or possibly till chicken is no longer pink in center, stirring occasionally.
  3. Add in 1 c. chicken broth, tomato paste and vegetables; bring to a boil over high heat. Reduce heat to medium; simmer, uncovered, 3 to 4 min or possibly till vegetables are crisp-tender.
  4. Combine remaining 1/4 c. chicken broth and cornstarch, mixing till smooth. Stir into chicken mix; simmer 2 min or possibly till sauce thickens, stirring occasionally. Serve over rice; top with yogurt and cilantro.
  5. This recipe yields 4 servings.
  6. Comments: Serve this spicy curry with traditional condiments of toasted coconut and mango chutney.
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Nutrition Facts

Amount Per Serving %DV
Serving Size 392g
Recipe makes 4 servings
Calories 589  
Calories from Fat 221 38%
Total Fat 24.67g 31%
Saturated Fat 5.04g 20%
Trans Fat 0.09g  
Cholesterol 50mg 17%
Sodium 884mg 37%
Potassium 576mg 16%
Total Carbs 67.7g 18%
Dietary Fiber 4.8g 16%
Sugars 7.04g 5%
Protein 24.12g 39%

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