Chicken & Vegetable Curry
This spicy combination of chicken and vegetables is delicious served over basmati rice.
1 cup broccoli florets
2 carrots, cut into thin diagonal slices
1 small onion, cut into 1/4-inch thick wedges
1 tablespoon canola oil
2 to 3 (1 pound) Gold'n Plump® Boneless Skinless Chicken Breasts, cut into 2-inch by 1/2-inch strips
CURRY SAUCE
1 tablespoon canola oil
2 tablespoons curry powder, or to taste
2 tablespoons fresh ginger, finely minced
2 teaspoons minced jalapeno pepper or 1/4 teaspoon red pepper, or to taste
2 cloves garlic, minced
1/2 cup water
1 tablespoon fresh lime juice
Crushed red pepper flakes, if desired
TO COMPLETE RECIPE:
1 cup frozen peas, thawed
2 plum tomatoes, each cut into 8 wedges
4 sprigs of fresh cilantro for garnish
Steam broccoli, carrots, and onion in a covered pot for 6 to 8 minutes, or until tender. (If using a microwave, put vegetables in medium microwave-proof dish; add about 1/4 cup water. Microwave on high for about 5 minutes.) Drain well; cover to keep warm.
Meanwhile, heat oil in medium skillet over medium-high heat. Add chicken; cook, stirring constantly, about 5 minutes or until it is lightly browned and thoroughly cooked.
While vegetables and chicken are cooking, prepare sauce: Heat oil in large saute pan over medium heat. Add curry powder, ginger, jalapeno pepper (if using), and garlic; stir for 1 minute. Add water and bring mixture to a boil; cook, uncovered, about 3 minutes or until sauce is reduced slightly. Remove from heat; stir in lime juice and red pepper flakes (if using).
Stir broccoli, carrots, onion, and chicken strips into sauce. Add peas and tomatoes; toss gently until warmed through. Taste and adjust seasoning.
Garnish each serving with a cilantro sprig.
1 teaspoon of jarred minced garlic may be substituted for minced fresh garlic.
Nutritional information may change when substituting your chicken product. If you choose to substitute frozen chicken for this recipe, it's best to thaw before cooking.
- Serving Size
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Servings4
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- PER SERVING
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Calories211
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Calories from Fat35%
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Total Fat8g
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Saturated Fat1g
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Total Carbohydrate17g
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Protein20g
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Sugars6g
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Cholesterol49mg
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Dietary Fiber5g
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Sodium183mg
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- DAILY VALUE
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Vitamin A174%
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Vitamin C30%
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Calcium5%
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Iron11%
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- DIETARY EXCHANGES
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Starch/Bread0.5
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Fat1.5
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Vegetable1
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Very Lean Meat2.5
- Recipes calling out meat in the Dietary Exchanges category were analyzed with information prior to 2014 updates. Recipes calling out protein were analyzed with the new information after 2014.
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