Monday, July 28, 2008

Spicy Peanut Chicken

SPICY PEANUT CHICKEN

I've really been concentrating on eating better and exercising! In an effort to keep up with our new healthy lifestyle, I am trying to change over to more healthy dishes.

I found this recipe in my latest issue of Cooking Light. When I read the recipe, it stood out. It's rare that you find recipes that you have all of the ingredients already in your pantry.

This dish was so, so good! It was packed with flavor and the chicken was so tender. The recipe makes a good amount and we'll have leftovers for a day or two! Gotta love that!

SPICY PEANUT CHICKEN
(Cooking Light)

INGREDIENTS:
1 tablespoon peanut oil (we used Canola oil)
1 cup chopped onion (about 1 medium)
1 1/2 tablespoons minced garlic (about 4 cloves)
2 1/2 pounds skinless, boneless chicken breast halves, cut into 1-inch pieces
1/3 cup chunky peanut butter
1 1/2 teaspoons curry powder
1 teaspoon salt
1 teaspoon crushed red pepper (we used a heaping tsp)
1/2 teaspoon freshly ground black pepper
1 (6-ounce) can tomato paste
3 cups chopped plum tomato (about 6 tomatoes) (we used canned diced tomatoes)
2 (14-ounce) cans fat-free, less-sodium chicken broth
8 cups hot cooked brown rice
3/4 cup 2% Greek-style yogurt (such as Fage) (we omitted)

DIRECTIONS
Heat oil in a Dutch oven over medium heat. Add onion and garlic to pan; cook 5 minutes or until tender, stirring frequently. Add chicken to pan; cook 4 minutes or until chicken is done, stirring frequently. Stir in peanut butter and next 5 ingredients (through tomato paste); cook 1 minute. Add tomato and broth to pan; bring to a boil. Reduce heat, and simmer 30 minutes or until slightly thickened, stirring occasionally. Serve chicken mixture over rice; top each serving with yogurt.

Yield 12 servings (serving size: 3/4 cup chicken mixture, 2/3 cup brown rice, and 1 tablespoon yogurt)

Nutritional Information:
CALORIES 340(20% from fat); FAT 7.6g (sat 1.6g,mono 3.1g,poly 2.2g); IRON 2.1mg; CHOLESTEROL 56mg; CALCIUM 59mg; CARBOHYDRATE 38g; SODIUM 523mg; PROTEIN 30g; FIBER 4.6g

2 comments:

Joelen said...

This looks like a great dish full of flavor and without the fat!

Maryanna said...

This looks great. DH and I love anything spicy. Bring on the heat!