Yield: 4 Servings
|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|
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