Curried Chicken with Sweet Potatoes & Cauliflower - 34g Carbs, 7g Fiber
From: Eating Well - Fall 2002, The Essential Eating Well Cookbook (2004)
Boneless, skinless chicken thighs, with a little help from the
well-seasoned yogurt marinade, remain moist and tender when
oven-roasted.
Hint: Soaking the prepared vegetables in ice water for 15 minutes
before roasting will hydrate them, making them more moist and tender
when cooked.
Servings: 4
Active Time: 30 minutes
Total Time: 5 1/2 hours (including marinating time)
3/4 cup nonfat plain yogurt
1 tsp Madras-style curry powder, (see Ingredient note)
1 tsp ground coriander
1 tsp ground ginger
1 clove garlic, minced
3/4 tsp salt, divided
1/4 tsp cayenne pepper
8 boneless, skinless chicken thighs, (about 1 1/2 lb), trimmed (see Tip)
1 sweet potato, (about 1 lb), peeled and cut into 1/2-inch cubes
3 cups cauliflower florets, (1 small head) or broccoli florets
1 Tbsp extra-virgin olive oil
Freshly ground pepper, to taste
1/4 cup chopped unsalted dry-roasted peanuts, or cashews
1/4 cup loosely packed cilantro leaves
1. Combine yogurt, curry powder, coriander, ginger, garlic, 1/2 teaspoon
salt and cayenne in a shallow glass dish; mix to blend. Reserve 1/4 cup
of this mixture; cover and refrigerate. Add chicken to the remaining
yogurt mixture and turn to coat. Cover and marinate in the refrigerator
for at least 4 hours or overnight.
2. Preheat oven to 450 degrees F. Lightly coat a large rimmed baking sheet
with cooking spray.
3. Remove the chicken from the marinade and place on the prepared baking
sheet. Toss sweet potato with the reserved yogurt mixture in a medium bowl
and place on the baking sheet. Toss cauliflower with oil in a medium bowl
and add to the baking sheet. Season vegetables with the remaining
1/4 teaspoon salt and pepper. Roast chicken and vegetables, uncovered,
for 15 minutes.
4. Carefully turn the chicken over and stir the vegetables. Roast until
the vegetables are tender and chicken is cooked through, 10 to 15 minutes
more.
5. Arrange chicken and vegetables on a platter or individual plates and
garnish with peanuts (or cashews) and cilantro.
Servings: 4
Nutrition per Serving:
473 Calories, 26g Fat, 6g Sat, 11g Mono, 154mg Cholesterol, 52g Protein,
34g Carbs, 7g Fiber, 655mg Sodium, 1183mg Potassium
2 Carbohydrate Serving
Exchanges: 1 1/2 starch, 1/2 vegetable, 6 lean meat, 1 1/2 fat
Tips & Notes - -
Ingredient Tip:
Madras-style curry powder is hotter than standard curry powder. You
can find it in specialty stores.
Tip:
You can purchase chicken thighs that have already been boned and
skinned in most supermarkets. They can be quite fatty, so trim
carefully. If you cannot find boneless, skinless chicken thighs,
substitute bone-in thighs and pull off the skin. In Step 3, roast
chicken for 10 minutes before adding the vegetables.
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