Quick Curried Chicken with Fresh Tomatoes and Coriander
Ingredients:
2 tsp/10 mL Curry Powder, medium
1/4 tsp/ 1 mL each Ground Cinnamon and salt
1/4 tsp/1 mL Ground Cardamom (optional)
Pinch Ground Nutmeg
4 Skinless Boneless Chicken Breasts
Cooking Spray
1 tbsp/15 mL Fresh Minced Ginger
2 Cloves Garlic, minced
3 or 4 Plum Tomatoes, diced (about 2 cups/500 mL)
1/4 cup/50 mL Water
2 tbsp/30 mL Cilantro, chopped
1 tsp/5 mL Lemon Juice
Method:
1 Combine spices and pat into both sides of chicken. Spray and heat a large non-stick skillet over medium-high heat. Cook chicken until golden brown, about 4 minutes per side reducing heat if necessary (it doesn't need to be completely cooked through). Remove to a plate.
2. Reduce heat to medium-low, add ginger and garlic and stir-fry for 30 seconds, adding a little water if sticking. Stir in tomatoes and 1/4 cup (50 mL) water, and simmer until tomatoes soften, about 5 minutes.
3. Return chicken and any juices to pan. Cook, uncovered, turning chicken in tomato mixture until chicken is no longer pink in the center and sauce is thickened, 3 to 5 minutes. Stir cilantro, lemon juice and salt to taste.
Serves 4
per serving/ calories 179/protein 31.4 g/ total fat 3.1 g/saturated fat 0.7g/carbohydrates 5.9 g
Ontario Chicken Lover Wing Magazine- Made July 16 2004
Ingredients:
2 tsp/10 mL Curry Powder, medium
1/4 tsp/ 1 mL each Ground Cinnamon and salt
1/4 tsp/1 mL Ground Cardamom (optional)
Pinch Ground Nutmeg
4 Skinless Boneless Chicken Breasts
Cooking Spray
1 tbsp/15 mL Fresh Minced Ginger
2 Cloves Garlic, minced
3 or 4 Plum Tomatoes, diced (about 2 cups/500 mL)
1/4 cup/50 mL Water
2 tbsp/30 mL Cilantro, chopped
1 tsp/5 mL Lemon Juice
Method:
1 Combine spices and pat into both sides of chicken. Spray and heat a large non-stick skillet over medium-high heat. Cook chicken until golden brown, about 4 minutes per side reducing heat if necessary (it doesn't need to be completely cooked through). Remove to a plate.
2. Reduce heat to medium-low, add ginger and garlic and stir-fry for 30 seconds, adding a little water if sticking. Stir in tomatoes and 1/4 cup (50 mL) water, and simmer until tomatoes soften, about 5 minutes.
3. Return chicken and any juices to pan. Cook, uncovered, turning chicken in tomato mixture until chicken is no longer pink in the center and sauce is thickened, 3 to 5 minutes. Stir cilantro, lemon juice and salt to taste.
Serves 4
per serving/ calories 179/protein 31.4 g/ total fat 3.1 g/saturated fat 0.7g/carbohydrates 5.9 g
Ontario Chicken Lover Wing Magazine- Made July 16 2004
Happy cooking.
No comments:
Post a Comment