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Wheat-Free
Ingredients
1/2 cup (60g) chopped walnuts
1 can fat-free, reduced sodium chicken broth
3 Tbsp (25g) cornstarch
1 Tbsp (6g) curry powder
1 pound (45g) boneless, skinless chicken breasts, cut into 1-inch
(2.5cm) cubes
2 medium carrots, peeled and thinly sliced on the diagonal
1 small red bell pepper, seeded and sliced into thin strips
4 green onions, cut on the diagonal into 1-inch (2.5cm)
pieces
Salt, to taste
3 cups (600g) hot, cooked, long-grain white rice
Directions
Heat walnuts in a dry skillet over medium-high heat 1 to 2 minutes
until walnuts are slightly toasted. Set aside till it’s time to serve.
In a medium bowl whisk together broth, cornstarch and curry powder. Set
aside and reserve.
Coat a 12-inch (30cm) nonstick skillet with vegetable cooking spray and
set over medium-high heat. Add chicken and sauté, stirring occasionally, until chicken is
seared and golden-brown, about 5 minutes. Stir in carrots, bell pepper, and green onions;
sauté, stirring occasionally, 2 minutes.
Stir in curry mixture and bring to a boil. Reduce heat to medium-low,
cover and cook, stirring occasionally, until sauce is thickened, chicken is cooked throughout
and vegetables are crisp-tender, about 4 minutes. Season with salt. Spoon rice into individual
warm serving bowls; top with chicken curry mixture and walnuts, dividing equally.
Recipe by Diana Torrey/Torrey Food Communications, courtesy of
California Walnuts
Nutrition Facts
Calories: 292
Fat: 8g
% fat calories: 24%
Cholesterol: 44mg
Carbohydrate: 33g
Protein: 23g
Fiber: 3g
Sodium: 188mg
Copyright © 2004 Healthnotes, Inc. All rights reserved.
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The information presented in Foodnotes is for informational
purposes only and was created by a team of U.S. registered dietitians and food experts.
Consult your doctor, practitioner, and/or pharmacist for any health problem and before using
any supplements, making dietary changes, or before making any changes in prescribed
medications. Information expires March 2005.
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