Saturday, November 16, 2013

CHICKEN CURRY WITH VEGGIES

1 cup long-grain rice, cooked according to package directions
2 tbsp olive or canola oil
1 1/2 lb boneless, skinless chicken breasts, cut into 2-inch pieces
2 tsp curry powder
salt to taste
freshly ground black pepper to taste
3/4 cup chicken broth
1 medium onion, sliced
2 garlic cloves, minced
1 tbsp grated fresh ginger
1 pint grape tomatoes, halved
3/4 cup frozen peas, thawed

While rice cooks, heat half the oil in a large nonstick skillet over medium-high heat.  Season the chicken pieces with the curry powder, salt, and pepper; cook in the hot oil until browned on all sides, approximately 3 minutes per side.  Transfer the chicken to a bowl.

Add the broth to the skillet and cook, scraping up any brown bits.  Transfer to the bowl holding the chicken.

Wipe out skillet with a paper towel and heat the other half of the oil over medium heat.  Add the onion and cook, covered, stirring occasionally for approximately 5 minutes.  Add the ginger and garlic; cook for another minute.

Return the chicken and broth to the skillet with the onion; add the tomatoes and peas.  Heat 3 to 4 minutes until heated through and chicken is completely cooked.

Serve chicken and vegetable mixture over the rice.

Note to diabetics: This recipe has an almost equal number of carbs and proteins.


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