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Preparation facts
Yield: 6 servings
Ingredients
1/2 cup (60g) chopped walnuts
1 can fat-free, reduced sodium chicken broth
3 Tbs (25g) cornstarch
1 Tbs (6g) curry powder
1 lb (45g) boneless, skinless chicken breasts, cut into 1-inch
(2.5cm) cubes
2 medium carrots, peeled and thinly sliced on the diagonal
1 small red bell pepper, seeded and sliced into thin strips
4 green onions, cut on the diagonal into 1-inch (2.5cm)
pieces
Salt, to taste
3 cups (600g) hot, cooked, long-grain white rice
Directions
Heat walnuts in a dry skillet over medium-high heat 1 to 2 minutes
until walnuts are slightly toasted. Set aside till it’s time to serve.
In a medium bowl whisk together broth, cornstarch and curry powder. Set
aside and reserve.
Coat a 12-inch (30cm) nonstick skillet with vegetable cooking spray and
set over medium-high heat. Add chicken and sauté, stirring occasionally, until chicken is
seared and golden-brown, about 5 minutes. Stir in carrots, bell pepper, and green onions;
sauté, stirring occasionally, 2 minutes.
Stir in curry mixture and bring to a boil. Reduce heat to medium-low,
cover and cook, stirring occasionally, until sauce is thickened, chicken is cooked throughout
and vegetables are crisp-tender, about 4 minutes. Season with salt. Spoon rice into individual
warm serving bowls; top with chicken curry mixture and walnuts, dividing equally.
Recipe by Diana Torrey/Torrey Food Communications, courtesy of
California Walnuts
Nutrition facts
Serving Size 1 serving
Calories 233
Calories from Fat 63 (27%)
% Daily Value*
12%Total Fat 8g
4%Saturated
Fat 0.9g
Polyunsaturated Fat 4.9g
Monounsaturated Fat 1.3g
3%Cholesterol 8mg
6%Sodium 138mg
9%Potassium 324mg
11%Total
Carbohydrate 34g
12%Dietary
Fiber 2.9g
Sugars 3g
Sugar Alcohols 0g
16%Protein 8g