Chicken and Vegetable Curry Recipe for Diabetics
Posted on | January 31, 2007 | No Comments
Ingredients :
1 1/4 pounds chicken breast, cut into 1/2-inch slices
1 medium sweet onion ,thinly sliced
1 tbsp curry powder
1 tbsp sugar
2 tbsp fish sauce
2 tbsp canola oil
1.5 cups broccoli florets
3/4 cup sliced red bell peppers
3/4 cup sliced carrots
3 scallions, sliced
1/4 cup chopped cilantro
lemon juice
Method:
Combine chicken, onion, curry powder, sugar, fish sauce, and 1 tbsp of canola oil in a bowl. Mix thoroughly, marinate, cover, and refrigerate for 30 minutes or overnight. Heat 1/2 tbsp canoloa oil in a large nonstick skillet over medium heat. Add broccoli, red bell peppers, and carrots and saute for 5 minutes, stirring occasionally. After two minutes, pour 2 tbsp of water into the skillet to prevent vegetables from sticking to the pan. Do not overcook – vegetables should be crisp-tender. Transfer cooked vegetables to a large serving bowl and cover with foil to keep warm. Do not rinse the skillet.
Empty remaining canola oil into the skillet and heat. Add marinated chicken mixture and scallions, and saute, stirring occasionally, for 3 minutes. Add 1/4 cup of water and continue to cook for 3 minutes, or until the chicken is fully cooked. Transfer to the serving bowl of cooked vegetables and gently mix. Garnish with cilantro and lemon juice.
Nutritional breakdown : 280 calories; 14 grams carbohydrates
ADA Diabetic Exchange Values : 4 very lean meat, 2 fat and 3 vegetable per one-quarter serving
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