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Chicken and Vegetable Curry

Source of Recipe

Marla


List of Ingredients

DIABETIC CHICKEN AND VEGETABLE CURRY
Yield: 4 Servings

- 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




Recipe

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