Monday, January 19, 2009

Chicken Curry Saute and Curried Cauliflower

Weight Watchers curry style. It was pretty good but I didn't find it very spicy. I ended up adding a bunch more curry to my personal plate. I am always on the lookout for low point high volume dishes and the cauliflower dish is one to add to the list. 2 cups is only 4 points. 2 cups is A LOT of cauliflower. Also, my mom gives me a hard time about not cooking a lot of carbs for Nick. She thinks he is going to wilt away to nothing. So anyway, I made some instant brown rice to serve this over. Rice is about 4 points per cup.

Chicken Ingredients
4 tsp. olive oil
1 lb. chicken breats - cut into strips
1 onion - chopped
2 garlic cloves - minced
2 tsp fresh ginger - peeled and minced
2 carrots - sliced 1/4 inch thick
1 1/2 tsp. curry powder
3/4 c. reduced sodium chicken broth
1 TBSP. tomato paste
1 c. grape tomatoes - halved
1/4 tsp. salt

Chicken Instructions
1. Heat 2 tsp. oil in a large skillet over med/high heat. Add the chicken and cook, stirring frequently, until browned and cooked through, about 3 min. Transfer the chicken to a plate.

2. Heat the remaining 2 tsp. oil in the same skillet over med/high heat. Add the onion, garlic andd ginger. Cook, stirring occasionally, until slightly softened, about 2 min. Add the carots andd curry powder. Cook, stirring frequently, until fragrant, about 1 min. Stir in the brooth and tomato paste, bring to a boil. Boil until the liquid starts to thicken and the veggies are crisp-tender, about 2 min. Stir in the chicken, tomatoes and salt. Cook, stirring occasionally, until heated through, about 1 min.

Cauliflower Ingredients
1 large onion - chopped
1 TBSP. fresh ginger- peeled and minced
2 garlic cloves - minced
2 TBSP curry powder
6 c. cauliflower florets
1 1/2 c. canned chickpeas - rinsed and drained
1 Golden Delicious apple - peeled and chopped
2 c. veggie broth
1/2 c. plain greek-style yogurt - I couldn't find greek style so I just bought fat free plain yogurt

Cauliflower Instructions
1. Spray a large nonstick saucepan with nonstick spray and set over med heat. Add the onion and cook, stirring frequently, until softened, about 3 min. Add the ginger and garlic. Cook, stirring constantly, just until fragrant, about 30 sec. Add the curry powder and cook, stirring constantly, just until fragrant, about 20 sec. Add the cauliflower, chickpeas, and apple. Cook, stirring constantly, until lightly browned, about 2 min.

2. Stir in the broth and bring to a simmer, scraping up any browned bits with a spoon. Reduce the heat and cook, covvered, until the cauliflower is tender, about 15 min.

3. Remove the pan from the heat. Add the yogurt and stir until blended. Let the curry stand, covered, until the yogurt is heated through, about 5 min.

Serving size - chicken - 3/4 c. - 4 points. cauliflower - 2 c. - 4 points

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