[blindweightwatcher] DIABETIC CHICKEN AND VEGETABLE CURRY
- From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
- To: <blindweightwatcher@xxxxxxxxxxxxx>
- Date: Sat, 25 Apr 2009 08:29:55 -0500
DIABETIC CHICKEN AND VEGETABLE CURRY
Yield: 4 Servings
Source: "1,001 Recipes For People with Diabetes" via The Diabetic Gourmet Daily
Recipe Mailer
INGREDIENTS
Vegetable Cooking Spray
12-16 ounces boneless, skinless chicken breast, cubed
1/2 cup chopped onion
2 cloves garlic
1 medium head cauliflower, cut into florets
2 medium potatoes, peeled, cut into 1/2-inch cubes
2 large carrots, cut into 1/2-inch slices
1-1/2 cups reduced sodium fat-free chicken broth
3/4 teaspoon ground turmeric
1/4 teaspoon dry mustard
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1 tablespoon flour
2 tablespoon cold water
1 large tomato, chopped
2 tablespoons finely chopped parsley
1-2 tablespoons lemon juice Salt, cayenne, and black pepper, to taste
DIRECTIONS
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute
chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add
cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling.
Reduce heat and simmer, covered, until chicken and vegetables are tender,
10 to 15 minutes. Heat mixture to boiling. Mix flour and water; stir into
boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato,
parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with
salt, cayenne, and black pepper.
Nutritional Information Per Serving (1/4 of recipe):
Calories: 250, Fat: 3.1 g, Cholesterol: 51.7 mg, Sodium: 203 mg, Protein: 28.4
g, Carbohydrate: 29 g
Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat
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