Thursday, January 21, 2010

Dinner: 5 ingredients in under 30 minutes -- Green Chicken Curry

Super fast and pretty tasty...start the rice first and the rest will be ready right as the rice is finished cooking.

Green Curry Chicken
(Cooking Light 2009-October)

  • one pound boneless, skinless chicken breast, diced into 1" cubes and sprinkled with salt
  • 2 bell peppers (your choice of colors), diced
  • 1 14 oz can of lite coconut milk
  • green curry sauce (1-4 Tbs depending on the heat - add 1 at a time and taste!)
  • 1 cup long grain or basmati rice
  • fresh cilantro to garnish (optional, but nice)
  1. Start the rice first, omit the fat - otherwise follow package directions
  2. Spray a nonstick pan with cooking oil and then lightly brown the chicken.
  3. Add 1 Tbs of curry sauce and cook for 1 minute. (Taste and add more, if needed)
  4. Add 1 cup of the coconut milk, bring to a boil, then reduce and simmer until the chicken is almost cooked through.
  5. Add the bell peppers, the remaining coconut milk, and 1/4 tsp. of salt. Simmer 5-6 more minutes or until bell peppers are cooked to your liking.
Serve the curry over rice and garnish with cilantro.

The Stats: 282 calories, 6.8 g fat, 29.7 g protein

VERDICT: Very, very easy. A bit mild for us, but I think it was our curry sauce. I think one of the really nice things about this dish is the coconut milk makes it have a great texture, but the calories and fat are still really low. The recipe says it serves 4, but I think if this is a dinner entree with no appreciable sides is really serves 3 with a small amount left for a lunch. The stats above are quoted as if you make four servings - but still - even with three servings it has less calories than one of those nasty microwave 'diet' meals and is way more satisfying and filling.

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