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Curried Rice with Chicken and Walnuts Recipe
Serves 4
Each serving provides: 1 FA, 1/2 FR, 1 1/2 Protein, 1 Bread, 25 optional calories.
Per serving: 317 calories, 15 g protein, 38 g carbohydrates, 12 g fat (6 g poly, 4 g mono, 1 g saturated), 63 mg sodium, 21 mg cholestrol. Ingredients: 2 tsp canola oil
2 oz coarsely chopped ca walnuts
1 tbsp curry powder
1 tbsp all-purpose flour
1 tsp ground ginger
1/2 tsp ground allspice
1 cup low-sodium chicken broth
5 oz chicken breast, cubed, (skinless, boneless)
1 cup unsweetened applesauce
4 oz aromatic rice
1/2 cup plain nonfat yogurt
Instructions: 1. In medium nonstick skillet, heat oil.
2. Add next 5 ingredients and stir-fry 2 minutes.
3. Add chicken broth, stirring until smooth.
4. Add chicken and applesauce; cook 3 minutes more.
5. Add rice and 1 cup water to pan; simmer, covered, 15 minutes; stir 2-3 times, until rice is cooked.
6. Remove from heat; stir in yogurt.
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