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Meat - Curried Chicken + Vegetables

Source of Recipe

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List of Ingredients

Olive oil cooking spray
3/4 - 1 pound cubed boneless, skinless chicken breast
1/2 cup chopped onion
2 cloves chopped garlic
1 medium head cauliflower florets
2 medium cubed potatoes, 1/2 inch size
2 large slice carrots, 1/2 inch size
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 tablespoons cold water
1 large chopped tomato
3/4 teaspoon dried parsley
...or 2 tablespoons finely chopped fresh
1 - 2 tablespoons lemon juice
salt to taste
cayenne pepper to taste
ground black pepper to taste


Recipe

Coat a large saucepan with cooking spray.
Place the chicken, onion, and garlic in the pan.
Saute for 5 - 6 minutes, until thechicken is browned.
Add the cauliflower, potatoes, carrots, broth, and the
herbs to the pan. Bring to a boil. Cover.
Let simmer for 10 - 15 minutes, until the chicken and
vegetables are tender. Then bring to a boil.
Stir the flour into the water, making sure there are no lumps.
Add to the boiling pan.
Continue to cook, stirring constantly, until thickened.
Stir in the tomato, parsley, and lemon juice.
Let simmer for 2 - 3 minutes longer.
Season with the salt, cayenne, and black pepper.
Makes 4 servings.

Nutritional info per serving:
Calories 250, Fat 3.1g, Cholesterol 51.7mg, Sodium 203mg
Protein 28.4g, Carbohydrate 29g
Diabetic exchanges: 2 Vegetable, 1 Bread, 2 Meat