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Рецепт Chicken Curry With Bok Choy And Winter Squash

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Порций: 2

Ингредиенты

Cost per serving $1.84 view details
  • 8 ounce golden brown nugget squash scrubbed
  • 4 ounce chicken breast meat trimmed and cubed salt and black pepper non-stick cooking spray
  • 2 x cloves garlic chopped
  • 1/2 tsp madras curry pwdr
  • 1 pch dry oregano
  • 1 pch red pepper flakes
  • 1/8 tsp dark sesame oil for aroma
  • 6 ounce bok choy rinsed and minced
  • 1 tsp cornstarch dissolved in
  • 1 c. strong chicken broth
  • 1 tsp low-sodium soy sauce
  • 1/2 c. coconut lowfat milk, light
  • 2 Tbsp. unsalted peanuts, dry-roasted
  • 2 Tbsp. minced fresh cilantro
  • 4 3/8 ounce spinach and barley pasta cooked

Инструкции

  1. Game plan: cook squash. Saute/fry chicken with garlic; add in bok choy and saute/fry.
  2. Add in seasonings. Add in the spoonfuls of cooked squash. Make the gravy. Serve on cooked pasta or possibly rice.
  3. 1. Cook whole squash as directed, in conventional oven or possibly microwave. Allow to cold 2-4 min. Remove seeds and strands. Remove spoonfuls of the pulp from rind. Set aside.
  4. 2. Heat a 3-qt nonstick saucepan over moderately high heat. Spray.
  5. Season the chicken with salt and pepper. Brown the chicken with garlic, shaking the pan often, for about 6 min. Add in the seasonings and stir to coat the chicken and hot the spice.
  6. 3. Add in the sesame oil to the pan and saute/fry the bok choy till bright green - crisp tender. Add in the spoonfuls of cooked squash.
  7. 4. Make the sauce: add in the cornstarch-broth solution. Heat, stirring, till slightly thickened. Add in the coconut lowfat milk and bring just to a boil.
  8. Reduce heat to simmer 1 to 2 min. Taste and adjust seasonings, including curry to taste. Add in peanuts and cilantro leaves. Serve on cooked pasta or possibly rice.
  9. NOTES : Have you tried the new pastas The ones made from grains other than wheat We served this sauce with spinach barley noodles: came in a 4-serving package. The noodles cooked faster than expected.
  10. Good flavor! The pasta went well with this sauce.

Nutrition Facts

Amount Per Serving %DV
Serving Size 312g
Recipe makes 2 servings
Calories 216  
Calories from Fat 112 52%
Total Fat 12.75g 16%
Saturated Fat 6.25g 25%
Trans Fat 0.05g  
Cholesterol 29mg 10%
Sodium 459mg 19%
Potassium 763mg 22%
Total Carbs 11.67g 3%
Dietary Fiber 4.0g 13%
Sugars 3.87g 3%
Protein 15.46g 25%
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