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Tuesday, February 22, 2011

Curry Chicken

  • 1 tablespoon cornstarch
  • 2 teaspoons curry powder
  • 1/8 teaspoon crushed red pepper flakes
  • 1 cup reduced-sodium chicken broth
  • 1 tablespoon reduced-sodium soy sauce
  • 1 pound boneless skinless chicken breasts, cut into cubes
  • 2 teaspoons olive oil, divided
  • 1 cup sliced fresh carrots
  • 2 garlic cloves, minced (two teaspoons of pre-minced canned organic garlic is the equivalent)
  • 3 cups fresh broccoli florets (frozen works just the same)
  • 4 green onions, thinly sliced
***Optional, your choice of rice to serve curry over
Directions: In a small bowl, combine the cornstarch, curry and red pepper flakes. Stir in broth and soy sauce until smooth; set aside. In a large nonstick skillet or wok coated with cooking spray, stir-fry chicken in 1 teaspoon until chicken juices run clear. Remove and keep warm.
In the same pan, stir-fry carrots and garlic in remaining oil until carrots are just slightly tender. Stir in broccoli; cook 2 minutes. Add onions; cook 1-2 minutes longer.
Give  broth mixture a still before pour into vegetables. Still all together and bring to a boil; cook and stir for 2 minutes or until thickened. Return chicken to the pan; heat through. Yield: 4 servings.
Nutrition Facts: 1 cup equals 194 calories, 5 g fat (1 g saturated fat), 63 mg cholesterol, 389 mg sodium, 10 g carbohydrate, 3 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.

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