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Curry Chicken and Vegetables

TOTAL TIME: Prep: 20 min. Cook: 15 min. YIELD: 4 servings.
A hint of curry makes this meal-in-one a vibrant change of pace from weeknight staples. "I like to add a dash of red pepper flakes to the stir-fry for extra spice," shares Judie White of Florien, Louisiana.

Ingredients

  • 1 tablespoon cornstarch
  • 2 teaspoons curry powder
  • 1/8 teaspoon crushed red pepper flakes
  • 1 cup reduced-sodium chicken broth
  • 1 tablespoon reduced-sodium soy sauce
  • 1 pound boneless skinless chicken breasts, cut into cubes
  • 2 teaspoons canola oil, divided
  • 1 cup sliced fresh carrots
  • 2 garlic cloves, minced
  • 3 cups fresh broccoli florets
  • 4 green onions, thinly sliced

Directions

  • 1. In a small bowl, combine the cornstarch, curry and red pepper flakes. Stir in broth and soy sauce until smooth; set aside. In a large nonstick skillet or wok coated with cooking spray, stir-fry chicken in 1 teaspoon oil for 5-6 minutes or until chicken juices run clear. Remove and keep warm.
  • 2. In the same pan, stir-fry carrots and garlic in remaining oil for 1 minute. Stir in broccoli; cook 2 minutes longer. Add onions; cook 1-2 minutes longer.
  • 3. Stir broth mixture and stir into vegetables. Bring to a boil; cook and stir for 2 minutes or until thickened. Return chicken to the pan; heat through.

Nutrition Facts

1 cup: 194 calories, 5g fat (1g saturated fat), 63mg cholesterol, 389mg sodium, 10g carbohydrate (4g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.

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