Monday, April 30, 2007

Curried Chicken & Vegetables with Rice

1 pound chicken tenders or boneless skinless chicken breasts, cut crosswise into 1/2-inch slices
2 teaspoons curry powder
1/4 teaspoon salt
1/4 teaspoon ground red pepper
1 tablespoon canola oil
1 medium onion, chopped
3 cloves garlic, minced
1-1/4 cups fat-free reduced-sodium chicken broth, divided
1 package (16 ounces) frozen mixed vegetable medley, such as broccoli, red bell peppers, cauliflower and sugar snap peas, thawed
2 tablespoons tomato paste
2 teaspoons cornstarch
3 cups hot cooked white rice
1/2 cup plain fat-free yogurt
1/3 cup chopped fresh cilantro

1. Toss chicken with curry powder, salt and ground red pepper in medium bowl; set aside.
2. Heat oil in large skillet over medium heat. Add onion; cook 5 minutes, stirring occasionally. Add chicken and garlic; cook 4 minutes or until chicken is no longer pink in center, stirring occasionally. Add 1 cup chicken broth, vegetables and tomato paste; bring to a boil over high heat. Reduce heat to medium; simmer, uncovered, 3 to 4 minutes or until vegetables are crisp-tender.
3. Combine remaining 1/4 cup chicken broth and cornstarch, mixing until smooth. Stir into chicken mixture; simmer 2 minutes or until sauce thickens, stirring occasionally. Serve over rice; top with yogurt and cilantro.

No comments:

Post a Comment