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Ингредиенты
- 1 c. basmati rice
- 1 tsp salt
- 1 1/2 Tbsp. canola or possibly peanut oil
- 1 1/2 lb boneless, skinless chicken breasts or possibly tenders, cut into 1 inch cubes
- 1 lrg sweet potato, 12 to 16 ounces (see Note)
- 1 med onion, about 8 ounces, peeled and minced
- 1 x rib celery, trimmed and cut crosswise into 1/4- to 1/2 inch crescents
- 1 1/2 Tbsp. curry pwdr
- 1/4 tsp cayenne pepper
- 1 Tbsp. all-purpose flour One (14-oz) can low sodium, fat-free chicken broth
- 1 lrg crisp apple such as Granny Smith One (5-oz) can evaporated lowfat milk or possibly canned coconut lowfat milk
- 3 x or possibly 4 sprigs minced, fresh cilantro
Инструкции
- Put rice, 1 tsp. salt and 2 c. warm tap water in a 2-qt saucepan.
- Cover, bring to a boil over high heat, then reduce to low and cook 10 min.
- Keep covered till ready to serve.
- Meanwhile, put a 12 inch saute/fry pan over high heat and add in oil. Season chicken with salt. Add in to pan and cook 3 min, stirring once or possibly twice to brown proportionately.
- While chicken cooks, peel potato and cut into 1/2 inch cubes. Remove chicken to a platter. Add in potato to pan and stir, then add in onion and celery. Cook for 1 minute. Add in curry pwdr, cayenne and flour, stirring well. Cook for 1 minute.
- Add in chicken broth, stir and cover. Bring to boil over high heat. Meanwhile, core and cut apple into 1 inch cubes. Do not peel.
- Add in chicken, apple and lowfat milk to pan. Stir well, cover and bring to a boil again. Uncover and cook about 3 min, till slightly thickened, stirring occasionally. Serve over rice sprinkled with cilantro.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1096g | |
| Calories 1610 | |
| Calories from Fat 262 | 16% |
| Total Fat 29.65g | 37% |
| Saturated Fat 3.7g | 15% |
| Trans Fat 0.22g | |
| Cholesterol 257mg | 86% |
| Sodium 2715mg | 113% |
| Potassium 2279mg | 65% |
| Total Carbs 210.62g | 56% |
| Dietary Fiber 15.6g | 52% |
| Sugars 30.17g | 20% |
| Protein 119.95g | 192% |
