Penn Herb Wellness Guide
Curried Walnut Chicken
Recipe by Diana Torrey/Torrey Food Communications, courtesy of California Walnuts
Ingredients
- 1/2 cup chopped walnuts
- 1 can fat-free, reduced sodium chicken broth
- 3 Tbs cornstarch
- 1 Tbs curry powder
- 1 lb 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 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 saut, stirring occasionally, until chicken is seared and golden-brown, about 5 minutes. Stir in carrots, bell pepper, and green onions; saut, 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.
Nutrition Facts
Calories 306
Calories from Fat 81 (26%)
(14%)Total Fat 9g
(6%)Saturated Fat 1g
Polyunsaturated Fat 5g
Monounsaturated Fat 2g
(17%)Cholesterol 50mg
(7%)Sodium 166mg
(16%)Potassium 573mg
Total Carbohydrate 34g
(12%)Dietary Fiber 3g
Sugars 3g
Sugar Alcohols 0g
(43%)Protein 22g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered 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 December 2024.