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Ингредиенты
- 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
- Game plan: cook squash. Saute/fry chicken with garlic; add in bok choy and saute/fry.
- Add in seasonings. Add in the spoonfuls of cooked squash. Make the gravy. Serve on cooked pasta or possibly rice.
- 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.
- 2. Heat a 3-qt nonstick saucepan over moderately high heat. Spray.
- 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.
- 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.
- 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.
- 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.
- 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.
- Good flavor! The pasta went well with this sauce.
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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% |
