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MailTribune.com
  • Fast Indian Food

  • You might think of Indian food as being time-consuming — something you'd rather just order in a restaurant. But this curried chicken and rice can be ready in 20 minutes. To save time, any type of quick-cooking rice can be used instead of basmati rice.
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  • You might think of Indian food as being time-consuming — something you'd rather just order in a restaurant. But this curried chicken and rice can be ready in 20 minutes. To save time, any type of quick-cooking rice can be used instead of basmati rice.
    This meal contains 616 calories per serving with 26 percent of calories from fat.
    CURRIED CHICKEN
    Ingredients:
    3/4 pound boneless, skinless chicken breast
    2 teaspoons canola oil
    1 Granny Smith apple, cut into small cubes (1-1/2 cups)
    1 cup sliced onion
    2 teaspoons hot curry powder
    1 teaspoon ground cinnamon
    1 tablespoon flour
    1 cup fat-free, low-sodium chicken broth
    2 tablespoons heavy cream
    Salt and freshly ground black pepper
    Directions:
    Cut chicken into 1/2-inch pieces. Heat oil in a nonstick skillet just large enough to hold the chicken in one layer over medium-high heat. Add the chicken and brown on all sides, about 2 minutes. Remove to a plate. Lower the heat to medium and add the apple cubes. Toss gently for 1 minute. Remove to the plate with the chicken. Add the onion and saute 1 minute. Add the curry powder and cinnamon. Cook several seconds. Add the flour and cook about 30 seconds. Slowly pour in chicken broth, stirring constantly. Let sauce simmer for 3 minutes. Return chicken, apples and any juices from the plate to the pan. Add the cream and salt and pepper to taste. Mix well. Let simmer very gently for 5 minutes or until the chicken is cooked through. Serve over the rice. Makes 2 servings.
    Nutrition per serving: 386 calories (35 percent from fat), 15.0 grams fat (4.8 g saturated, 5.9 g monounsaturated), 128 milligrams cholesterol, 39.5 g protein, 24.4 g carbohydrates, 4.8 g fiber, 493 mg sodium.
    BASMATI RICE
    Ingredients:
    1/2 cup basmati rice
    4 cups washed, ready-to-eat spinach
    1 teaspoon canola oil
    2 tablespoons raisins
    Salt and freshly ground black pepper
    Directions:
    Fill a large saucepan with water, bring to a boil over high heat and slowly pour in the rice so that the water continues to boil. Boil, uncovered, 10 minutes. Test a grain. The rice should be cooked through but not soft. Add spinach to the saucepan. Stir and drain. Place in a serving bowl and toss with oil and raisins. Add salt and pepper to taste. Makes 2 servings.
    Nutrition per serving: 230 calories (11 percent from fat), 2.8 grams fat (0.3 g saturated, 1.5 g monounsaturated), no cholesterol, 5.3 g protein, 46.3 g carbohydrates, 2.3 g fiber, 51 milligrams sodium.
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