Saturday, October 9, 2010

Chicken Curry with Dumplings

This nicely spiced dish is served over whole wheat dumplings, a hearty alternative to rice.

Chicken Curry


1.5 pounds chicken breast, cut into ¼ inch strips
¾ cup chopped white onion
2 cloves garlic, finely chopped
1.5 tablespoons curry powder
½ cup plus 1 tablespoon chicken or vegetable broth
1.5 cups light coconut milk
2 teaspoons of olive oil


Add 1 teaspoon olive oil to a large pan/skille. Turn on medium heat, add the chicken breast and brown for a bit, about 3-5 minutes on each side, then remove from the pan and set aside. Add a second teaspoon of olive oil to the pan and throw in the onions, garlic and 1 tablespoon of broth and sauté on medium heat for 3-5 minutes, until tender. Return the chicken to the pan, add the coconut milk, curry powder and broth and cover and simmer for 15-20 minutes on low heat until chicken is tender.

Make 4 cups, 4 servings,

Serving size: 1 cup Calories 226 Protein 29 g Carb 5 Fiber 1 g Sugars 15 g Fat 10 g saturated fat 5 g Sodium 218 mg

Whole Wheat Dumplings


1 cup whole wheat pastry flour
½ cup egg substitute or liquid egg whites
2 Tablespoons water
1/2 teaspoon salt

Combine all of the above ingredients in a small bowl, mix with a whisk or spoon until a thick dough is formed. Refrigerate for 20 minutes. Bring a medium size pot of water to a boil and drop the dough in teaspoonfuls into the boiling water (using a knife to cut away the teaspoonfuls is helpful). Once all the dough has been cut/put into the water, reduce to medium-low heat and simmer for 4-7 minutes, until dumplings are firm yet tender when pieced with a fork.

Makes 2 cups , 4 servings

Serving size: 1/2 cup Calories 130 Protein 6 g Carb 24 g Fiber 4 g Sugars 1 g Fat 0 g Saturated fat 0 g Sodium 350 mg


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