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20 minute dinner recipes

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Quick Thai Chicken & Vegetable Curry

http://www.eatingwell.com/recipes/quick_thai_chicken_vegetable_curry.html

From EatingWell:  Fall 2003, The Essential EatingWell Cookbook (2004)

Curry quick enough for a weeknight supper - especially if you use precut cauliflower and baby spinach.

4 servings, 1 1/4 cups each | Active Time: 35 minutes | Total Time: 45 minutes

Ingredients

Preparation

  1. Heat oil in a large nonstick skillet over medium-high heat. Add bell pepper and onion; cook, stirring often, until beginning to soften, about 4 minutes. Add garlic, ginger and curry paste; stir to mix. Add chicken and cook, stirring, until fragrant, about 2 minutes. Stir in broth, coconut milk, fish sauce (or soy sauce) and brown sugar; bring to a simmer. Add cauliflower, reduce heat to medium-low and simmer, stirring occasionally, until the chicken is cooked through and the cauliflower is tender, about 10 minutes. Stir in spinach and lime juice; cook just until spinach has wilted. Serve immediately, with lime wedges. Vegetarian variation: Substitute 1 pound extra-firm tofu (drained) for the chicken and vegetable broth for chicken broth. Per serving: 240 calories; 14 g fat (4 g sat, 1 g mono); 0 mg cholesterol; 16 g carbohydrate; 16 g protein; 4 g fiber; 376 mg sodium. Nutrition bonus: 88 mg vitamin c (150% dv), 30% dv vitamin a, 3 mg iron (20% dv), 16% dv fiber, 161 mg calcium (15% dv).

Nutrition

Per serving : 252 Calories; 8 g Fat; 4 g Sat; 1 g Mono; 67 mg Cholesterol; 14 g Carbohydrates; 31 g Protein; 3 g Fiber; 357 mg Sodium; 576 mg Potassium

1 Carbohydrate Serving

Exchanges: 2 vegetable, 4 very lean protein, 1/2 fat

Tips & Notes