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Monday, December 9, 2013

[Healthy_Recipes_For_Diabetic_Friends] Ginger Curry Chicken with Lentils and Leeks - 28g Carbs, 12g Fiber, 4g Sugar

Ginger Curry Chicken with Lentils and Leeks - 28g Carbs, 12g Fiber, 4g Sugar

From: www.recipe.com
All by itself, the cooking liquid--chicken broth flavored with ginger, oranges, and leeks--would be a great soup recipe. Poultry, lentils, and bok choy make it a meal.
Prep Time: 25 min
Servings: 6

3 lb meaty chicken pieces
2 Tbsp curry powder
1/2 tsp sea salt or salt
2 Tbsp cooking oil
1 Tbsp grated fresh ginger
2 large leeks, halved lengthwise, rinsed, and sliced
1 small orange, cut in wedges
1 cup French lentils, rinsed and drained
1 14 ounce can reduced-sodium chicken broth
1 cup dry white wine (optional)
1 - 2 heads baby bok choy, separated into individual leaves

Skin chicken, if desired. Sprinkle chicken with 1 tablespoon curry powder and salt. Brown chicken pieces, half at a time if necessary, in 4-quart Dutch oven in hot oil over medium-high heat. Remove from pan. Add ginger, leeks, orange wedges, and remaining curry powder. Cook and stir 2 to 3 minutes or until leeks are tender.

Stir in lentils, broth, and wine. Return chicken pieces to pan. Bring to boiling; reduce heat. Cook, covered, for 55 to 60 minutes or until chicken is tender and no longer pink (170 degrees F).

Remove chicken; stir bok choy into lentil mixture. Use slotted spoon to serve.

Servings: 6
Nutrition per Serving: 527 Calories, 26g Total Fat, 11g Monounsaturated Fat, 6g Polyunsaturated Fat, 132mg Cholesterol, 7g Sat Fat, 28g Carbs, 12g Fiber, 4g Sugar, 45g Protein, 409mg Sodium, 766mg Potassium, 91mg Calcium, 5mg Iron
Vitamin: 1312 IU, Vitamin C: 24mg, 13mg Niacin, 1mg Pyridoxine (Vit. B6), 198ug Folate

Nutrition From: www.caloriecount.about.com
Omitting added salt! Omitting wine!
Servings: 6
Serving Size 658 g
Nutrition per Serving: 666 Calories, 208 Calories from Fat, 23.1g Total Fat, 5.6g Saturated Fat, 202mg Cholesterol, 597mg Sodium, 33.5g Total Carbs, 14.3g Dietary Fiber, 6.9g Sugars, 80.4g Protein
Vitamin A 264% - Vitamin C 233% - Calcium 38% - Iron 49%
Nutrition Grade: A

Good points:
    High in niacin
    High in phosphorus
    High in selenium
    Very high in vitamin A
    High in vitamin B6
    Very high in vitamin C