Chicken Curry - 28g Carbs, 3g Fiber
From: www.diabeticlivingo
This lower-fat version maintains the terrific flavor of classic
chicken curry.
Prep Time: 15 min
Cook Time: 33 min
Total Time: 48 min
Contains Dairy
Diabetes-Friendly
3 lb chicken, pieces (breast halves, thighs, and drumsticks)
2 Tbsp cooking oil
1 medium onions
4 cloves garlic
2 tsp ginger, fresh
1 tsp cumin, ground
1 medium tomato
1 Tbsp coriander, ground
1 tsp black pepper, ground
1/2 tsp salt
1/2 tsp turmeric, ground
1/4 tsp pepper, cayenne
1/2 cup yogurt, fat-free plain
1/2 cup water
1 Tbsp lemon juice
Cilantro, fresh
3 cups brown rice
1/2 tsp fennel seed
1. Skin chicken. Cut 2 or 3 slits about 1 inch long in each piece.
2. In a large skillet, heat oil over medium-high heat. Add the chicken
pieces; cook for 5 to 8 minutes or until chicken is light brown, turning occasionally. Remove chicken from skillet. Set aside.
3. Add onion, garlic, ginger, and cumin to skillet. Reduce heat to medium.
Cook for 6 to 8 minutes, stirring frequently.
4. Add tomato, coriander, black pepper, salt, turmeric, and cayenne pepper,
if desired. Cook for 2 minutes, stirring occasionally.
5. In a small bowl, beat yogurt lightly with a whisk or fork. Gradually
add yogurt to tomato mixture, stirring constantly.
6. Add chicken and the water. Bring to boil; reduce heat. Cover and simmer
for 20 to 25 minutes or until chicken is tender and no longer pink
(170 degrees F for breast halves; 180°F for thighs and drumsticks).
7. Sprinkle with lemon juice and cilantro, if desired. Serve with rice,
lemon wedges, and cilantro chutney, if desired.
Servings: 6
Nutrition per Serving:
312 Calories, 8g Total Fat, 2g Saturated Fat, 79mg Cholesterol,
286mg Sodium, 28g Carbs, 3g Dietary Fiber, 30g Protein
Exchanges: 1/2 Vegetable, 1 Fat
Carb Choices: 2
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