Chicken Recipes

CURRIED WALNUT CHICKEN

INGREDIENTS
1/2 cup (60g) chopped walnuts
1 can fat-free, reduced sodium chicken broth
3 Tbsp (25g) cornstarch
1 Tbsp (6g) curry powder
1 pound (45g) boneless, skinless chicken breasts, cut into 1-inch (2.5cm) cubes
2 medium carrots, peeled and thinly sliced on the diagonal
1 small red bell pepper, seeded and sliced into thin strips
4 green onions, cut on the diagonal into 1-inch (2.5cm) pieces
Salt, to taste
3 cups (600g) hot, cooked, long-grain white rice

1. Heat walnuts in a dry skillet over medium-high heat 1 to 2 minutes until walnuts are slightly toasted. Set aside till it’s time to serve.

2. In a medium bowl whisk together broth, cornstarch and curry powder. Set aside and reserve.

3. Coat a 12-inch (30cm) nonstick skillet with vegetable cooking spray and set over medium-high heat. Add chicken and sauté, stirring occasionally, until chicken is seared and golden-brown, about 5 minutes. Stir in carrots, bell pepper, and green onions; sauté, stirring occasionally, 2 minutes.

4. Stir in curry mixture and bring to a boil. Reduce heat to medium-low, cover and cook, stirring occasionally, until sauce is thickened, chicken is cooked throughout and vegetables are crisp-tender, about 4 minutes. Season with salt. Spoon rice into individual warm serving bowls; top with chicken curry mixture and walnuts, dividing equally.

NUTRITION FACTS
Calories: 292
Fat: 8g
% fat calories: 24%
Cholesterol: 44mg
Carbohydrate: 33g
Protein: 23g
Fiber: 3g
Sodium: 188mg