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The Recipe Instructions |
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Ingredients
1 lb chicken tenders or boneless
skinless chicken breasts, cut crosswise
into 1/2" slices
2 tsp curry powder
1/4 tsp ground red pepper
1/4 tsp salt
1 tbsp vegetable oil
1 medium onion, chopped
3 garlic cloves, minced
1 1/4 cup canned fat-free reduced-sodium
chicken broth, divided
2 tbsp tomato paste
1 package frozen mixed vegetable medley - (16, thawed
= (such as broccoli, red bell peppe
cauliflower and sugar snap peas)
2 tsp cornstarch
3 cup hot cooked white rice
1/2 cup plain nonfat yogurt
1/3 cup chopped fresh cilantro
Directions
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.
Comments: Serve this spicy curry with traditional condiments of toasted
coconut and mango chutney.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 75 Calories; 4g Fat (42.4% calories
from fat); 3g Protein; 9g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol;
222mg Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable; 0 Non-Fat Milk; 1/2
Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Curried Chicken And Vegetables With Rice Recipe brought to you by Diet Recipes To-Go
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Foods containing allyl sulfides
( includes pickled shallots, white onions and green onion) The onion family of foods is high in allyl sulfides, a chemical which experts believe may be linked to a reduced risk of stomach and colon cancer. Even though there is insufficient hard medical proof published, allyl sulfides are also thought by many researchers to reduce the symptoms of antiinflammatory effect, sterilization and fatigue. Foods containing allyl sulfides also have a low calorie count, so make sure you add them to your diet. Foods containing carotenes (includes cilantro, turnip greens and sweet potatoes) These amazing vegetables and fruits contain carotenes thought by many play a key role in helping stop cancer, spefically cancer of the lungs. The majority of these also have a low calorie count, so should be a part of every diet system. The Glycaemic Index Diet The gi (or glycaemic index) diet system is based around the glycaemic index, a list of types of food and a score representing the speed that the glucose and energy in the food gets transformed to sugar in your bloodstream. The believe is that slow acting types of food (ie those foods with a low Glycaemic score), keep you satiated for longer and help you to injest less food without craving snacks all the time. It's also extremely useful for individuals with diabetes, as the low GI types of food are useful in reducing rises in blood glucose levels. |