Tadoori Chicken with Rice
Notes: This quick dinner is ready in about 30 minutes. If you do not have leftover cooked rice, put the rice on to cook first. Then chop the vegetables and chicken. Kichen scissors make cutting up the chicken much easier.
Best if served with mango chutney. An 8-oz. jar will provide about 12 tablespoons, which is plenty for 4 servings. Each tablespoon provides about an additional 50 calories, but no additional fat.
Leftovers make a delicieous stuffing for a tortilla "wrap." Include some leftover rice, and either or both chutney and the yogurt sauce below
- 4 cups cooked rice
- 2 tbsp. soy sauce
- 1 tbsp. extra virgin olive oil
- 2-1/2 tsp. curry powder
- 2 cups chopped onions (about 1 large)
- 1/4 tsp. ground red pepper (optional - hot)
- 3 cups sliced carrots (about 5 medium 1/2 tsp.)
- finely grated orange peel
- 1 lb. chicken breasts; skinned, boned, cut into 1-inch chunks
- 1 bunch cilantro, chopped (about 1 cup)
Prepare the vegetables and saute them in the oil over medium heat while cutting up the chicken. Add the chicken, soy sauce, and spices to the vegetables. Grate the orange peel and add it to the skillet. Add water if necessary to prevent too much browning or burning. Stir-fry the mixture until the chicken loses its pink color. Cover tightly and allow to simmer gently for another 10 minutes to soften the vegetables and blend the flavors. Serve the chicken mixture over warm rice and top with cilantro.
Tomato-Curry Yogurt Sauce
An alternative to chutney, is to serve this dish with a sauce made by blending together:
1 cup plain regular yogurt
1/2 cut tomato sauce
3/4 tsp. curry powder
1/2 tsp. sugar
Tadoori Chicken yield: Makes 4 servings. Each cup provides 460 calories, 32g protein, 8g fat, 63g carbohydrate, 6g fiber.
Yogurt Sauce makes 4 portions (each a generous 1/3 cup). Each portion provides an additional 50 calories and 2 grams fat.