Curried Chicken Vegetables with Rice

by the Editors of Publications International, Ltd.

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Publications International, Ltd., the Editors of.  "Curried Chicken Vegetables with Rice."  31 August 2006.  HowStuffWorks.com. <http://recipes.howstuffworks.com/curried-chicken-vegetables-with-rice-recipe.htm>  22 November 2008.

Curried Chicken & Vegetables with Rice Photo
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:
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


This recipe appears in: Middle Eastern