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Ингредиенты
- 1 lb chicken tenders or possibly boneless skinless chicken breasts cut crosswise into 1/2" slices
- 2 tsp curry pwdr
- 1/4 tsp grnd red pepper
- 1/4 tsp salt
- 1 Tbsp. vegetable oil
- 1 med onion minced
- 3 x garlic cloves chopped
- 1 1/4 c. canned fat-free reduced-sodium chicken broth divided
- 2 Tbsp. tomato paste
- 1 pkt frzn mixed vegetable medley - (16 ounce) thawed (such as broccoli, red bell peppers, cauliflower and sugar snap peas)
- 2 tsp cornstarch
- 3 c. warm cooked white rice
- 1/2 c. plain nonfat yogurt
- 1/3 c. minced fresh cilantro
Инструкции
- Toss chicken with curry pwdr, grnd red pepper and salt in medium bowl; set aside.
- Heat oil in large skillet over medium heat. Add in onion; cook 5 min, stirring occasionally. Add in chicken and garlic; cook 4 min or possibly till chicken is no longer pink in center, stirring occasionally.
- Add in 1 c. chicken broth, tomato paste and vegetables; bring to a boil over high heat. Reduce heat to medium; simmer, uncovered, 3 to 4 min or possibly till vegetables are crisp-tender.
- Combine remaining 1/4 c. chicken broth and cornstarch, mixing till smooth. Stir into chicken mix; simmer 2 min or possibly till sauce thickens, stirring occasionally. Serve over rice; top with yogurt and cilantro.
- This recipe yields 4 servings.
- Comments: Serve this spicy curry with traditional condiments of toasted coconut and mango chutney.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 392g | |
| Recipe makes 4 servings | |
| Calories 589 | |
| Calories from Fat 221 | 38% |
| Total Fat 24.67g | 31% |
| Saturated Fat 5.04g | 20% |
| Trans Fat 0.09g | |
| Cholesterol 50mg | 17% |
| Sodium 884mg | 37% |
| Potassium 576mg | 16% |
| Total Carbs 67.7g | 18% |
| Dietary Fiber 4.8g | 16% |
| Sugars 7.04g | 5% |
| Protein 24.12g | 39% |
