Curried Rice With Chicken And Walnutschicken breast 2 teaspoon canola oil 2 oz coarsely chopped ca. walnuts 1 tablespoon curry powder 1 tablespoon all-purpose flour 1 teaspoon ground ginger 1/2 teaspoon ground allspice 1 cup low-sodium chicken broth 5 oz chicken breast; cubed - (skinless, bonele 1 cup unsweetened applesauce 4 oz aromatic rice 1/2 cup plain nonfat yogurt In medium nonstick skillet, heat oil. Add next 5 ingredients and stir-fry 2 minutes. Add chicken broth, stirring until smooth. Add chicken and applesauce; cook 3 minutes more. Add rice and 1 cup water to pan; simmer, covered, 15 minutes; stir 2-3 times, until rice is cooked. Remove from heat; stir in yogurt. Each serving provides: * 1 FA, 1/2 FR, 1-1/2 P, 1 B, 25 C Per serving: * 317 cal, 15 g pro, 38 g car, * 12 g fat: 6 g poly, 4 g mono, 1 g sat * 63 mg sod, 21 mg chol Source: Wonderful World of Walnuts & Rice (Weight Watchers Magazine in association with The Rice Council and The Walnut Marketing Board) Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias |
