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Lean Curry Chicken



Lean Curry Chicken
Number of Servings: 6 Total Preparation Time: 15 to 30 minutes
Actual Cooking Time: 15 to 30 minutes Source: California Milk Advisory Board
Food Groups: Dairy, Vegetables, Fruits, Grains, Protein
Meal Type: Dinner Entrée
Nutrition Content: Good Source of Calcium
Special Features: Kids Love It, Kids Can Help Make It

©2016 Recipe and Photo courtesy of the California Milk Advisory Board/Real California Milk

Ingredients:

Lean Curry Chicken
1 tablespoon Real California Butter
8 green Onions, thinly sliced, white separated from dark green tops
2 Garlic cloves, minced
1 1/2 tablespoon minced fresh Ginger
1 tablespoon Curry powder
1 1/2 pounds boneless, skinless uncooked Chicken, cut into small chunks*
4 cups sliced seasonal Vegetables, any combination of 3 or 4 vegetables such as green and red bell pepper, carrots, snow peas, zucchini, yellow squash, broccoli, cauliflower or asparagus
1 3/4 cup Chicken stock or 1 can (14-1/2 ounces) chicken broth
1/4 cup Cornstarch
1 3/4 to 2 cups low-fat 1% Real California Milk
Salt and pepper to taste

Orange-Scented Rice
2 cups Chicken stock or 1 can (14 1/2 oz.) chicken broth plus 1/4 cup water
1 cup freshly squeezed, strained Orange juice
1 1/2 teaspoons Real California Butter
1 1/2 cups Basmati rice or long-grain rice
1/2 teaspoon finely grated Orange peel
Salt and pepper to taste

Condiments (optional, not included in nutrition calculations)
Chutney
Toasted, shredded Coconut
Dry-roasted Peanuts or toasted almonds

Preparation:

Lean Curry Chicken
Melt butter over medium-high heat in a large, shallow pot, or large sauté pan with 2-inch sides. Add the white part of the onions, garlic, ginger and curry powder; cook and stir 1 minute. (Reserve the dark green tops of the onions and serve as a condiment.) Add chicken; cook and stir 2 minutes. Add longer cooking vegetables such as carrots or broccoli and chicken broth. Bring to a boil; reduce heat, and simmer until vegetables are almost tender. Add quicker cooking vegetables such as bell peppers and zucchini; cook several minutes, until almost tender. Mix cornstarch and 1 3/4 cup milk until smooth; add to pot. Bring to a boil; stirring constantly about 1 minute, until mixture thickens. Add more milk if sauce is too thick. Season to taste with salt and pepper. Serve curry with rice and condiments.

Orange-Scented Rice
Bring chicken broth to a boil in a heavy saucepan. Add orange juice, butter and rice; simmer 15 to 20 minutes. Stir in orange peel; season with salt and pepper.


Nutrient Information
Calories: 482
Total Fat: 12 g
Saturated Fat: 5 g
Polyunsaturated Fat:
Monounsaturated Fat:
Sodium: 633 mg
Carbohydrates: 59 g
Protein: 34 g
Fiber: 4 g
Vitamin A:
Vitamin C:
Calcium: 105 mg
Iron:

Cook's Notes:

*Leftover cooked chicken can be substituted. Add chicken at the end of cooking just to heat through.