Curried rice with chicken & walnuts

Yield: 4 Servings

Measure 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

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

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