Curried Coconut Chicken Author: Cdiabetes Staff Serves: 4 Ingredients 12 ounces boneless chicken breasts, cubed 1 teaspoon salt and pepper to taste 1 tablespoon sunflower oil 2 tablespoons curry powder ? onion, thinly sliced 2 garlic cloves, crushed 4 ounce coconut milk 2 small tomatoes, chopped ? cup tomato puree Instructions Season chicken breasts with salt and pepper and leave aside for 15 minutes. Heat oil in a large saucepan over medium high and cook curry powder for 1 minute. Stir in onion and garlic and cook for 1 more minute. Add marinated chicken and toss to coat with the curry paste. Bring heat down to medium low and let chicken cook for 7-10 minutes until juices run clear. Add tomatoes, coconut milk, tomato puree and stir to combine. Cover and let cook on low for 30-40 minutes, stirring occasionally. Nutrition Information Calories: 296 Fat: 17.2 g Saturated fat: 8.2 g Trans fat: 17.2 g Carbohydrates: 9.7 g Sugar: 4.3 g Sodium: 90 mg Fiber: 3.1 g Protein: 26.8 g Cholesterol: 76 mg 3.2.2925 ?]]>
Lentil Curry Serves: 3-4 Ingredients ? cup red lentils ? cup brown lentils 4 cups water 5 garlic cloves, minced ? teaspoon salt ? teaspoon cayenne pepper ? teaspoon turmeric ? teaspoon dry cilantro, ground 1 tablespoon olive oil ? cup of sliced onion 1 teaspoon cumin, ground ⅛ cup skim milk 1 tablespoon fresh coriander, finely chopped Instructions Soak both lentils in a bowl filled with water for one hour or more. Overnight is best. After soaking, drain the lentils and place in a saucepan. Add water, garlic, salt, pepper, turmeric and cilantro. Bring to a boil. Turn the heat down to medium-low, cover and let simmer for about 30 minutes, or until lentils are tender. When the lentils are about to cook, heat oil in a saucepan and sauté onions until lightly golden. Add the cumin and fry for 1 minute, or until fragrant. Add sautéed onion along with oil and milk. Cook 5 minutes more over low and then sprinkle with chopped cilantro. Serve hot with whole-grain bread or boiled rice. Nutrition Information Calories: 238 Fat: 5.5 g Saturated fat: 0.5 g Carbohydrates: 33.0 g Sugar: 1.3 g Sodium: 598 mg Fiber: 8.6 g Protein: 13.9 g 3.2.2265 ?]]>
Curried Coconut Chicken This flavorful curry dish is easy to make and will last several days in the fridge (if there are any leftovers!). Recipe type: Main Serves: 4 Ingredients 12 ounces boneless chicken breasts, cubed 1 teaspoon salt and pepper 1 tablespoon oil or clarified butter 2 tablespoons curry powder ? onion, thinly sliced 2 garlic cloves, crushed 4 ounce coconut milk 2 small tomatoes, chopped ? cup tomato puree Instructions Season chicken breasts with salt and pepper and leave aside for 15 minutes. Heat oil in a large saucepan over medium-high and cook curry powder for 1 minute. Stir in onion and garlic and cook for 1 more minute. Add marinated chicken and toss to coat with the curry paste. Bring heat down to medium-low and let chicken cook for 7-10 minutes, or until juices run clear. Add tomatoes, coconut milk, tomato puree and stir to combine. Cover and let cook on low for 30-40 minutes, stirring occasionally. Serve with basmati rice or naan. Notes Exchanges: ? Fat, 3 lean meat Nutrition Information Calories: 296 Fat: 17.2 g Saturated fat: 8.2 g Trans fat: 17.2 g Carbohydrates: 9.7 g Sugar: 4.3 g Sodium: 90 mg Fiber: 3.1 g Protein: 26.8 g Cholesterol: 76 g 3.2.2265 ?]]>
Ingredients 4 ounces shrimps, shelled and deveined 4 ounces scallops 6 ounces cod fillet, cubed 1 tablespoon olive oil 1 medium red onion, chopped 2 cloves garlic, minced 2/3 cup fresh coconut milk 2 tablespoons red curry paste 2 medium carrots, cubed 1 tablespoon fresh coriander, chopped salt and freshly ground black pepper Method Heat oil in a large saucepan over medium-high heat. Stir-fry onion and garlic until fragrant. Add coconut milk, carrots and curry paste. Cook for 5-7 minutes, stirring frequently. Add in shrimps, scallops, cod and coriander. Cover with lid and cook further 5-7 minutes, stirring occasionally. Transfer into a serving dish. Serve and enjoy. Yield: 4 servings Nutritional Information (Per Serving) Diabetic Exchange 0 Fruit, 2 Fat, 0 Vegetable 1 Starch, 1 Lean Meat, 0 Carb Energy 272 calories Total Fat Saturated Fat Trans-fat 16.1 g 9.9 g 0.0 g Cholesterol 69 mg Sodium 428 mg Total Carbohydrate Dietary Fiber Sugars 10.8 g 2.4 g 4.0 g Protein 20.4 g]]>