December 2015 Uncategorized

Chicken Curry with Jasmine Rice

Curry and riceChicken Curry

Ingredients

  • 1 lb boneless chicken thighs, skin removed
  • 1/3 lb onions
  • 1/3 lb celery
  • 1/2 Tbsp margarine
  • 1 Tbsp all-purpose flour
  • 1 1/4 cup chicken broth
  • 1/2 cup tomato juice
  • 2 tsp Worcestershire sauce
  • 3/4 tsp curry powder
  • 1/8 tsp salt
  • 1/8 tsp ground black pepper

Preparation

  1. Cut chicken thighs into bit-size pieces. Place chicken on an oven-proof pan and roast at 350 degrees for 20 to 30 minutes, or until the internal temperature reaches 165 degrees.
  2. Wash and trim onion and celery, and cut into small dice. Melt margarine in a high-heat skillet and then add onion and celery. Saute for 7 minutes or until tender.
  3. Stir in flour, cook until flour pulls everything together and begins to brown.
  4. Gradually add broth to flour mixture, whisking to blend evenly. Add tomato juice, Worcestershire sauce, curry powder, salt, and pepper.
  5. Mix well and simmer over low heat for 10 minutes. Remove from heat.
  6. Pour sauce over chicken and serve.

Nutritional information per serving (4 servings)

274 calories; 8.0 gms carbohydrate; 30.7 gms protein; 12.6 gms fat; 42.2% calories/fat; 159 mgs cholesterol; 370 mgs sodium; 1.5 mgs dietary fiber; 41 mgs calcium.


Jasmine Rice

Ingredients

  • 1 1/4 cup jasmine rice
  • 2 1/2 cups water

Preparation

  1. Rinse the rice twice and discard the water.
  2. In a covered pot, bring the rice and water to a boil. Reduce heat and simmer 20 to 30 minutes, until water is absorbed.

Nutritional information per serving (4 servings)

199 calories; 43.5 gms carbohydrate; 3.9 gms protein; 0.4 gms fat; 1.7% calories/fat; 0 mg cholesterol; 7 mgs sodium; 0.7 mgs dietary fiber; 20 mgs calcium.