Ingredients
2 teaspoons olive or peanut oil
1/2 cup diced yellow onion
2 cloves garlic, minced
1 teaspoon minced fresh ginger
1 pound skinless, boneless chicken breasts, cut into 1-inch pieces
2 teaspoons curry powder
1/2 teaspoon ground coriander
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 cup reduced-sodium chicken broth
2 cups uncooked instant brown rice
1 cup frozen green peas
1/2 cup nonfat sour
2 tablespoons minced fresh chives
2 teaspoons olive or peanut oil
1/2 cup diced yellow onion
2 cloves garlic, minced
1 teaspoon minced fresh ginger
1 pound skinless, boneless chicken breasts, cut into 1-inch pieces
2 teaspoons curry powder
1/2 teaspoon ground coriander
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 cup reduced-sodium chicken broth
2 cups uncooked instant brown rice
1 cup frozen green peas
1/2 cup nonfat sour
2 tablespoons minced fresh chives
Directions
1. Heat oil in a large nonstick skillet over medium-high heat. Add onion, garlic and ginger and sauté 2 minutes. Add chicken and sauté 3 minutes, until golden on all sides.
2. Add curry powder, coriander, salt and black pepper to pan and stir to coat chicken. Add chicken broth and bring to a boil. Reduce heat to low and simmer 10 minutes, until chicken is cooked through.
3. Meanwhile, bring 2 1/4 cups of water to a boil in a medium saucepan. Add rice, reduce heat to low, cover and cook 8 minutes. Add green peas, cover and cook 2 more minutes, until liquid is absorbed.
4. Remove chicken mixture from heat and stir in sour cream and chives. To serve, spoon chicken mixture over rice and peas.
Serves: 4
Prep Time: 10 minutes
Cook Time: 15 minutes
Nutrition Score per serving: (1 cup chicken mixture, 2/3 cup rice and peas): 399 calories, 16% fat (7 g; 1 g saturated), 48% carbs (48 g), 36% protein (36 g), 4 g fiber, 73 mg calcium, 2 mg iron, 502 mg sodium.
1. Heat oil in a large nonstick skillet over medium-high heat. Add onion, garlic and ginger and sauté 2 minutes. Add chicken and sauté 3 minutes, until golden on all sides.
2. Add curry powder, coriander, salt and black pepper to pan and stir to coat chicken. Add chicken broth and bring to a boil. Reduce heat to low and simmer 10 minutes, until chicken is cooked through.
3. Meanwhile, bring 2 1/4 cups of water to a boil in a medium saucepan. Add rice, reduce heat to low, cover and cook 8 minutes. Add green peas, cover and cook 2 more minutes, until liquid is absorbed.
4. Remove chicken mixture from heat and stir in sour cream and chives. To serve, spoon chicken mixture over rice and peas.
Serves: 4
Prep Time: 10 minutes
Cook Time: 15 minutes
Nutrition Score per serving: (1 cup chicken mixture, 2/3 cup rice and peas): 399 calories, 16% fat (7 g; 1 g saturated), 48% carbs (48 g), 36% protein (36 g), 4 g fiber, 73 mg calcium, 2 mg iron, 502 mg sodium.
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