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Ингредиенты
- 4 Tbsp. sliced almonds
- 2 tsp olive or possibly vegetable oil
- 4 x skinless chicken breast halves
- 1/2 c. minced onion
- 2 x garlic cloves, chopped
- 1 Tbsp. chopped fresh ginger (or possibly sliced and bottled in water)
- 2 tsp curry pwdr
- 1/2 tsp salt
- 1/4 tsp grnd black pepper
- 1 1/2 c. fat-free chicken broth
- 1/2 c. dry-fruit bits (such as Sunsweet), or possibly minced, dry apricots, apples, pears and plums
- 2 c. cooked brown or possibly white rice
- 1/2 c. minced green onions
Инструкции
- Toast almonds by heating in a dry skillet over medium-high heat till golden brown, about 2-3 min, shaking the pan frequently; set aside.
- Heat oil in a large, high-sided skillet over medium heat. Add in chicken; saute/fry 1 minute per side, till golden. Remove from pan; set aside.
- To the same pan, add in onion, garlic and ginger; saute/fry 2 min. Add in curry pwdr, salt and pepper and stir to coat. Return chicken to pan, meat-side down, and add in broth and dry fruit. Bring to a boil, reduce heat, cover and simmer 10-15 min, till chicken is cooked through. Spoon 1/2 c. rice onto four individual plates. Arrange chicken alongside rice and spoon sauce over chicken and rice. Top chicken with green onions and toasted almonds.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 696g | |
| Calories 433 | |
| Calories from Fat 151 | 35% |
| Total Fat 17.14g | 21% |
| Saturated Fat 2.47g | 10% |
| Trans Fat 0.06g | |
| Cholesterol 107mg | 36% |
| Sodium 1858mg | 77% |
| Potassium 1172mg | 33% |
| Total Carbs 19.11g | 5% |
| Dietary Fiber 6.7g | 22% |
| Sugars 4.8g | 3% |
| Protein 50.86g | 81% |
