Detalles de la receta

Singapore Chicken

Número de Porciones: 4

Tamaño de la porción: 1 cup chicken and vegetables, 1/2 cup rice

Curry and soy sauce make a great flavor combination in this easy chicken skillet dish. It is served over rice, so if you’re in a hurry, use quick-cooking or perhaps leftover rice. Since brown rice is better nutritionally than white, but takes longer to cook, consider readying a batch ahead and stashing it in the freezer to thaw and use as needed, or buy ready-to-use cartons at the supermarket.

Nombre: Cantidad:
medium onion, chopped 1
peanut oil or canola oil 1 Tbsp
fat-free reduced-sodium or regular chicken broth, divided 1 cup
lb boneless, skinless chicken breast meat, cut into bite-sized pieces 1
to 2 1/2 tsp mild curry powder, or to taste 1.50
black pepper (optional) 0.13 tsp
unsalted or salted peanuts, coarsely chopped 3 Tbsp
light soy sauce 2 Tbsp
cornstarch 1 Tbsp
small cauliflower or broccoli florets (or a combination) 1.50 cups
coarsely diced red bell pepper 0.50 cup
salt to taste (optional) 0.25 tsp
cooked brown or white rice 2 cups
1:

In a 12-in nonstick skillet, combine the onion, oil, and 1 Tbsp of the chicken broth. Cook over medium heat, stirring frequently, until the onion is tender, about 5 or 6 minutes.

2:

Push the onion to the side of the pan. Add the chicken. Sprinkle on the curry powder and black pepper, if desired. Add the chopped peanuts. Cook over medium heat, stirring frequently, until the chicken is opaque, about 4 minutes. If the chicken begins to stick or burn, add a little more chicken broth.

3:

Stir together the soy sauce and cornstarch until well blended. Thoroughly stir the remaining chicken broth and the soy sauce mixture into the pan until blended. Add the cauliflower (and/or broccoli) and bell pepper to the skillet, stirring well.

4:

Cook over medium heat, stirring, until the chicken is cooked through, about 3 to 4 minutes. Add salt to taste, if desired.

5:

Serve the chicken and vegetables over rice.

Información nutricional (por porción)
Calorías 345
Calorías de grasa 81
Grasa total 9g
Grasa saturada 2g
Colesterol 66mg
Sodio 475mg
Potasio n/a
Carbohidratos 33g
Fibra dietética 5g
Azúcares 7g
Proteína 33g
Vitamina A n/a
Vitamina C n/a
Calcio n/a
Hierro n/a
Ácido fólico n/a
Intercambio alimenticio 2 Starch 1 Vegetable 3 Very Lean Meat 1 Fat