RECIPE: Healthy Curry Chicken with Vegetables

Curry-Chicken-With-Vegetables-Recipe-Bellevue-Washington

Prep time: 10 minutes
Cook time: 12 minutes
Serves 3

 Ingredients
2          carrots
, julienned or sliced into thin discs
2          onions, quartered and sliced thinly
1          cup sugar snap peas
1 ¼      chicken breast, cut into 1” strips, ½” thick
3          tablespoons curry power
¾         cup water
Optional: 1 tablespoon crushed garlic, or 1.5 teaspoon grated ginger, or chili pepper flakes

 Sauté carrots for one minute over medium-high heat in a 12” non-stick pan sprayed with cooking oil. Add snap peas, cook for one minute. Add onions, cook for 2 minutes. Add 1 tablespoon curry powder, coat vegetables and cook “dry” for 30 seconds. Add ¼ cup water, cook for about one minute more until vegetables are a nice shade of yellow and most of the water has cooked off. Remove vegetables from pan and place in bowl.

Re-spray the pan and cook the chicken with ¼ cup water for 5 minutes or until white. Add 2 tablespoons curry powder and cook “dry” for 30 seconds. Add ¼ – ½ cup water and optional spices, if desired. Cook for another minute until most of the water is cooked off. Turn heat to low, add back the vegetables and combine all ingredients for 30 seconds.

Per serving: 328 calories, 50g protein, 17g carbs, 9g total fat

 

Originally form PRO Pulse March-April 2011
By Doran Holan

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