Quick Curried Chicken

There is no need to go out for Thai-this main dish has all the same great flavors but with a fraction of the fat and calories. Light coconut milk is the key ingredient.

Ingredients

  • 3 cups hot cooked white rice
  • 1 medium green bell pepper
  • 1 medium red bell pepper
  • 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
  • 1 tablespoon ground curry powder
  • 2 teaspoons cornstarch
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon salt
  • 1   garlic clove, pressed
  • 1 can (14 ounces) light coconut milk
  • 1 can (14 ounces) pineapple chunks in juice, drained
  • 2 tablespoons snipped fresh cilantro leaves
  •  Chopped peanuts or toasted coconut (optional)

Directions

  1. Prepare rice according to package directions; keep warm.

  2. Meanwhile, cut bell peppers and chicken into 1-inch pieces using Chef’s Knife. In Classic Batter Bowl, combine curry powder, cornstarch, ginger and salt; mix well. Add chicken; toss to coat evenly.

  3. Spray (12-in.) Skillet with canola oil using Kitchen Spritzer. Heat over medium-high heat 1-3 minutes or until shimmering. Add chicken and garlic pressed with Garlic Press. Cook and stir 6-7 minutes or until chicken is no longer pink. Remove from skillet. 

  4. Reduce heat to medium-high. Add bell peppers; cook and stir 1-2 minutes. Stir in coconut milk, pineapple and chicken; bring to a boil. Reduce heat; simmer over low heat 15 minutes or until sauce thickens. Add cilantro; mix gently. Serve over rice. Sprinkle with peanuts or toasted coconut, if desired.

Yield:

  • 6  servings

Nutrients per serving:

Calories 270 (20% from fat), Total Fat 6 g, Saturated Fat 4 g, Cholesterol 45 mg, Carbohydrate 31 g, Protein 21 g, Sodium 170 mg, Fiber 2 g

U.S. Diabetic exchanges per serving:

2 starch, 2 low-fat meat (2 carb)

Cook's Tips:

Coconut milk is a canned, unsweetened milk product that is frequently used in Thai cooking. It can be found in the Asian section of your grocery store.

Be sure not to confuse coconut milk with cream of coconut, which is sweetened and used for desserts and mixed drinks.

Curry powder is widely used in Thai and Indian cooking. It is a blend of up to 20 spices, herbs and seeds that give it a distinctive flavor and characteristic yellow color.

When preparing recipes that contain vegetables and raw meat, it’s easiest and safest to prepare the vegetables first and set them aside before cutting the meat.

Always wash cutting boards, knives and hands thoroughly in hot, soapy water after cutting raw poultry or meat. 

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