Curried rice with chicken & walnuts
4 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 2 | teaspoons | Canola oil |
| 2 | ounces | Coarsely chopped Ca. walnuts |
| 1 | tablespoon | Curry powder |
| 1 | tablespoon | All-purpose flour |
| 1 | teaspoon | Ground ginger |
| ½ | teaspoon | Ground allspice |
| 1 | cup | Low-sodium chicken broth |
| 5 | ounces | Chicken breast; cubed (skinless, boneless) |
| 1 | cup | Unsweetened applesauce |
| 4 | ounces | Aromatic rice |
| ½ | cup | Plain nonfat yogurt |
Directions
In medium nonstick skillet, heat oil. Add next 5 ingredients and stir-fry 2 minutes. Add chicken broth, stirring until smooth. Add chicken and applesauce; cook 3 minutes more.
Add rice and 1 cup water to pan; simmer, covered, 15 minutes; stir 2-3 times, until rice is cooked. Remove from heat; stir in yogurt.
Each serving provides: * 1 FA, ½ FR, 1-½ P, 1 B, 25 C Per serving: * 317 cal, 15 g pro, 38 g car, * 12 g fat: 6 g poly, 4 g mono, 1 g sat * 63 mg sod, 21 mg chol Source: Wonderful World of Walnuts & Rice (Weight Watchers Magazine in association with The Rice Council and The Walnut Marketing Board) Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias