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.