Chicken

Chicken

by Paulette Mitchell
     
 
From the author of the popular 15-Minute Gourmet series, here are more than 100 fabulous chicken dishes—delicious, nutritious, and ready in a flash! Attention chicken-lovers! As you know, chicken can be enjoyed in so many ways—sautéed, stir-fried, and grilled; in sandwiches, soups, and salads—and it's on the table fast. In The 15-Minute Gourmet:

Overview

From the author of the popular 15-Minute Gourmet series, here are more than 100 fabulous chicken dishes—delicious, nutritious, and ready in a flash! Attention chicken-lovers! As you know, chicken can be enjoyed in so many ways—sautéed, stir-fried, and grilled; in sandwiches, soups, and salads—and it's on the table fast. In The 15-Minute Gourmet: Chicken, author Paulette Mitchell shares her no-fail recipes for tasty chicken dishes that are impressive enough to wow guests, yet hearty enough to satisfy a hungry family. So, forget fast food places and toss those take-out menus! You can have great food on the table in 15 minutes with this terrific cookbook geared to help busy people eat well. special features for 15-minute success:

  • Tips on how to choose, prepare, cook, and store recipe ingredients
  • Recipe variations and advance preparation ideas
  • Nutrition information for every recipe

Editorial Reviews

KLIATT
Beautifully illustrated with many full-page, full-color photos and sprinkled throughout with helpful tips (e.g., how to use a zester, advice on mincing parsley), each of the cookbooks in this series contains over 100 quick and easy-to-make recipes. They range from the basic, such as Spaghetti with Tomato-Basil Sauce, Vegetarian Tacos, and Chicken and Vegetable Curry, to the more adventurous: Grilled Chicken Salad with Grapefruit-Peanut Vinaigrette, Farfalle Crowned with Brie and Pears, Blueberry Soup. Cooking expert Mitchell emphasizes healthy eating and provides nutrition information for each recipe, as well as suggestions for garnishes, accompanying dishes, and advance preparation. Vegetarian discusses planning a vegetarian meal and entertaining as well as covering basics like cooking rice and sauces, and it includes appetizers, soups, salads, entrees, and desserts. Noodles covers warm and chilled noodles, sauces, and noodle soups. Chicken covers stovetop, broiled, grilled and baked chicken, as well as chicken salads, soups, sandwiches, and pizza. Mitchell's introductions discuss ingredients (types of pasta, for example) and list helpful equipment and staples to stock, along with "Tips for 15-Minute Success." Simple enough for beginning cooks, these cookbooks will appeal to anyone interested in tasty, healthy food that can be prepared quickly. KLIATT Codes: JSA—Recommended for junior and senior high school students, advanced students, and adults. 1999, IDG Books, 214p, illus, indexes, 99-39848, $16.95. Ages 13 to adult. Reviewer: Paula Rohrlick; May 2000 (Vol. 34 No. 3)

Product Details

ISBN-13:
9780028632797
Publisher:
Wiley, John & Sons, Incorporated
Publication date:
12/01/1999
Series:
Fifteen Minute Gourmet Series
Pages:
214
Product dimensions:
8.51(w) x 8.55(h) x 0.66(d)

Read an Excerpt




Chapter One

Stovetop Chicken


Skinless, boneless chicken breast halves are a natural for stovetop cooking. And recipes using the stovetop methods of sautéing, stir-frying, and braising require minimal equipment and can easily be completed in 15 minutes. Since most of these recipes incorporate vegetables along with the chicken, these are one-dish meals, requiring the simple addition of pasta, couscous, or basmati rice. In some, the rice or pasta is incorporated into the recipe.

    Sautéing, also called pan-frying, requires only a fraction of the fat necessary for frying. The name comes from the French verb sauter, which means "to jump"; here the chicken is kept in motion by stirring or tossing. For proper sautéing, you will need a good, heavy skillet. I prefer one that is 10 or 12 inches in diameter so the chicken will not be crowded. I use a pan with a nonstick surface and, if necessary, a tight-fitting lid. To prepare the chicken for sautéing, rinse the chicken breasts and pat dry with a paper towel. It is important to remove any surface moisture because it will inhibit browning.

    Using just enough oil to prevent the chicken from sticking (quantities are based upon the use of a nonstick pan), heat the oil over medium-high heat before the chicken is added. If you prefer, with a nonstick pan you can sauté using nonstick cooking spray or a small amount of chicken broth. (Your stove and pan will determine the heat setting. If the cooking surface is too hot, the exterior of the chicken may become dark and crispy while the interiorremains raw. If it's too low, the chicken may overcook and toughen.) Cook the chicken until it is golden brown on all sides and the centers at the thickest points are no longer pink. Since the chicken breasts in these recipes are cut into small pieces or strips, this will take about 5 minutes. Use tongs for turning the chicken as it cooks; a fork or sharp instrument will pierce the flesh and allow the juices to escape. Cooked properly, the inside of the chicken will remain juicy and tender.

    Stir-frying over high or medium-high heat (depending upon the stove and the pan) cooks the food quickly as it is constantly and briskly stirred and tossed with a spatula or large spoon. Woks are the traditional pan used for this method; however, they are not necessarily the best choice for stovetop cooking. Horizontal pans with wide bottoms are a better choice. I use a nonstick 12-inch skillet or sauté pan so that the food is never more than an inch deep.

    Since stir-fries go well with rice, I often cook rice in advance and reheat it as the chicken and vegetables cook. For last-minute preparation, I choose a quick-to-prepare accompaniment such as basmati rice, Chinese wheat-flour noodles, or couscous.

    The key to successful stir-frying is preparing all of the ingredients before you begin cooking. Pat the ingredients dry to prevent spattering as the food cooks. The chicken should be cut into bite-size pieces (see page xviii for tips on cutting partially frozen chicken). Many supermarkets sell precut "chicken for stir-frying"; check the labels to be certain no flavorings have been added. Each type of vegetable, whether sliced or cut into small cubes or strips, should be cut into uniform pieces so they will cook evenly. Most produce departments have precut "vegetables for stir-frying"; this is a time-saver, but be aware that cutting vegetables closer to cooking time will minimize nutrient loss.

    When you are ready to cook, begin by combining your sauce ingredients. Set the sauce aside and heat the pan; it is hot enough when water droplets make a sizzling sound and bounce. Heat the oil and cook the chicken first, stir-frying until it is just cooked through. Using a slotted spoon to keep the juices and oil in the pan, remove the chicken, cover it, and set aside. Additional oil may need to be heated before adding the vegetables. Begin by cooking the firmest ingredients (carrots, broccoli, cauliflower); onions also need to be added early to allow the flavor to develop. The softest vegetables are added last (zucchini, snow peas, mushrooms, tomatoes, and fresh, tender greens); herbs and aromatic ingredients such as garlic, ginger, and chives should also be added toward the end of cooking. Last, reduce the heat, transfer the chicken back to the pan, and stir in the sauce to coat all ingredients and thicken the liquid. Serve the stir-fry mixture at once; if the pan is covered to keep the contents warm, the vegetables will lose their crispness.

    For entertaining, I chop all of the ingredients in advance, dividing them into three or four separate bowls (sauce, chicken, firm vegetables, and soft vegetables). I cook a pot of rice in my rice cooker and hold it on the "warm" setting. The stir-fry must be cooked just before serving. If the ingredients are well organized, from the time I begin cooking, dinner can be on the table in 10 minutes.

    Stir-fries offer innumerable exciting possibilities for variations. It is not necessary to stick to typically Asian vegetables; nearly any vegetable can be used. As you vary the recipes, remember that the quantity of sauce in my recipes will accommodate 12 ounces of chicken and 4 to 5 cups of vegetables.

    Braising is a cooking method in which the chicken is first sautéed until brown but not totally cooked; it is then simmered in a liquid that contains vegetables, herbs, and spices. During this moist-cooking stage, the flavor of the chicken combines with the other ingredients, resulting in tender, tasty meat and a rich-tasting sauce. To make the most of the juices from the chicken and to accommodate the added liquid, a nonstick 10- or 12-inch sauté pan (one with straight sides) is the best choice. A tight-fitting lid is important to keep the liquid from evaporating as the dish cooks.

    The sauce for many braised dishes is thickened with cornstarch. To prevent lumping, the cornstarch should be dissolved in cold water before combining with the other sauce ingredients. The result is a fairly clear liquid rather than a sauce with the cloudy appearance caused by flour thickening.

    For 15-minute efficiency, the first step is to chop the vegetables and set out the other ingredients; in some recipes the sauce ingredients are stirred together before beginning to cook. After rinsing and cutting the chicken into strips to ensure quick cooking, the pieces should be patted dry. Both sides of the strips are then lightly pressed into a seasoned flour mixture; be sure to shake off excess flour. (If you prefer, the chicken strips can be tossed with the flour mixture in a sealed plastic bag; this is quicker but does not coat the chicken quite as evenly.) As they are prepared, place the strips on a plate so that you can add them all at the same time to the heated oil in the sauté pan.

    After cooking just 2 minutes per side over medium-high heat, the chicken strips will be lightly browned but not cooked through. After the sauce is stirred in, cover the pan while the entire mixture cooks for about 8 minutes—long enough for the chicken to be cooked through and the vegetables to become tender.


bell pepper—rosemary chicken


Makes 4 servings


The colorful array of bell peppers now available in our supermarkets inspired this recipe. Don't hesitate to substitute others, such as purple or orange bell peppers; all bell peppers are mild with only subtle variations in flavor. Serve this over egg noodles or rice.


2 tablespoons olive oil, divided

12 ounces boneless skinless chicken breast halves, cut into 2-inch-long by 3/8-inch-wide strips

1 red bell pepper, cut into 3-inch-long by 3/8-inch-wide strips

1 yellow bell pepper, cut into 3-inch-long by 3/8-inch-wide strips

1/2 green bell pepper, cut into 3-inch-long by 3/8-inch-wide strips

1 medium onion, cut into 3-inch-long by
1/4-inch-wide strips (about 1 cup)

1/4 cup fresh lemon juice

2 teaspoons minced fresh rosemary (or 1/2 teaspoon dried rosemary, crushed); (see Tip)

1/2 teaspoon pepper, or to taste


GARNISH (OPTIONAL) freshly ground black pepper, freshly grated Parmesan cheese, toasted pine nuts

1. Heat 1 tablespoon of the oil in a large nonstick skillet or sauté pan over medium-high heat. Add the chicken; cook, stirring occasionally, for about 5 minutes or until it is lightly browned and cooked through.

2. With a slotted spoon, transfer the chicken to a bowl and cover to keep warm.

3. Heat the remaining 1 tablespoon of oil in the skillet. Add the bell peppers and onion; cook, stirring occasionally, for about 5 minutes or until tender. Reduce the heat to medium; add the cooked chicken, lemon juice, rosemary, and pepper; stir gently for about 1 minute or until heated through. Adjust the seasoning to taste.

4. To serve, spoon the pepper-chicken mixture over beds of pasta or rice.


PER SERVING: Cal 210/Prot 25.3g/Carb 6g/Fat 9.4g/Chol 65mg/Sod 55mg


ADVANCE PREPARATION The chicken-pepper mixture can be made 1 day in advance: Slightly undercook the peppers. Reheat and serve over freshly cooked, hot noodles or rice.


paprika chicken


Makes 4 servings


Supermarket paprika will do in a pinch, but this recipe really shines when you use imported Hungarian paprika, found in specialty stores and gourmet shops. This updated version of the traditional Hungarian classic uses yogurt in place of sour cream. Serve atop egg noodles or rice.


3/4 cup chicken broth

2 tablespoons tomato paste

2 teaspoons sweet Hungarian paprika, or to taste (see Tip)

1 tablespoon minced fresh thyme (or 1/2 teaspoon dried thyme)

1/2 teaspoon pepper

1/3 cup low-fat plain yogurt

2 teaspoons all-purpose flour

1 tablespoon olive oil

3 cups sliced mushrooms

1/2 cup finely chopped onion

2 teaspoons minced garlic

1 pound boneless skinless chicken breast halves, cut into 1-inch pieces


GARNISH (OPTIONAL) dash of paprika and minced flat-leaf parsley

1. Stir together the chicken broth, tomato paste, paprika, thyme, and pepper in a measuring cup. Set aside.

2. In a separate measuring cup or small bowl, stir together the yogurt and flour. Set aside.

3. Heat the oil in a large nonstick sauté pan over medium-high heat. Add the mushrooms, onion, and garlic; cook, stirring occasionally, for about 5 minutes or until the vegetables are softened but not browned.

4. Add the chicken to the pan, stirring for about 2 minutes or until it is no longer pink on the outside. Stir in the chicken broth mixture.

5. Reduce the heat to medium; cover and cook for about 5 minutes or until the sauce is bubbly and the chicken is cooked through.

6. Reduce the heat to low; add the yogurt mixture, stirring constantly until slightly thickened. (Do not allow the mixture to come to a boil.)

7. To assemble the servings, spoon a bed of noodles or rice onto four plates. Top each with the chicken mixture.


PER SERVING: Cal 254/Prot 36.7g/Carb 9.2g/Fat 7.8g/Chol 88mg/Sod 264mg


chicken fajitas


Makes 4 servings (3 tortillas each)


Fajitas, a dish from south of the border, have become very popular in restaurants here, where they are served in many variations. This simple version is a meal in itself.


1/4 cup fresh lime juice

2 teaspoons chili powder

1 teaspoon minced garlic

1/2 teaspoon pepper, or to taste

1/4 teaspoon ground cumin

1 pound boneless skinless chicken breast halves, cut into 2-inch-long by 1/4-inch-wide strips

1 tablespoon olive oil

1 red bell pepper, cut into 2-inch-long by 1/4-inch-wide strips

1 green bell pepper, cut into 2-inch-long by 1/4-inch-wide strips

1 medium onion, sliced (about 1 cup)

1 tablespoon minced jalapeño pepper, or to taste

12 (6- or 7-inch) flour tortillas (white or whole wheat); (see Tip)


1. Combine the lime juice, chili powder, garlic, pepper, and ground cumin in a medium bowl. Add the chicken strips and toss; set aside for 5 to 10 minutes, stirring occasionally.

2. Heat the oil in a large nonstick sauté pan over medium-high heat. Add the bell peppers, onion, and jalapeño pepper; cook, stirring occasionally, for about 4 minutes or until the peppers are crisp-tender. Add the chicken mixture, with lime juice marinade; cook, stirring occasionally, for about 5 minutes or until the chicken is cooked through and the vegetables are softened. Adjust the seasonings to taste.

3. Place the tortillas between two paper towels. Microwave on high for about 15 to 20 seconds or until they are moist and warm. (Or wrap the tortillas in aluminum foil and heat in a 350ºF oven for about 10 minutes.)

4. To serve, place the warm tortillas on a plate; cover to keep warm. Spoon the chicken-vegetable mixture into a bowl. Assemble the fajitas as you eat by spooning some of the chicken mixture into the center third of each tortilla and rolling the sides.


PER SERVING: Cal 523/Prot 41.6g/Carb 60.6g/Fat 12.7g/Chol 87mg/Sod 149mg


ADVANCE PREPARATION This dish tastes best when served immediately; but, if necessary, the chicken mixture can be prepared several hours before serving, then refrigerated, and reheated just prior to serving.

    Variations

• Substitute other vegetables for the bell peppers (up to 2 cups total). Try strips of zucchini or summer squash, or oil-packed sun-dried tomatoes, drained and coarsely chopped.

• Add about 1/4 cup coarsely chopped fresh cilantro to the chicken-vegetable mixture.

• When rolling the tortillas, in addition to the chicken mixture, add coarsely chopped tomatoes, shredded lettuce, plain yogurt, nonfat sour cream, and/or shredded cheese (Cheddar or Monterey Jack).

• For a nontraditional version, spread a layer of chèvre cheese or crumbled feta cheese on the tortilla before adding the chicken and vegetables.


chicken with curried peaches


Makes 4 servings


Curry makes a flavor statement here; it's a natural mate to chicken and fruit. Because there is a wide variation in the intensity of curry powders, adjust the amount to suit your taste. I like to serve this with basmati rice, steamed vegetables, a green salad, and crusty bread.


1 tablespoon olive oil

1/4 cup water

1 tablespoon curry powder, or to taste

1 pound boneless skinless chicken breast halves, cut into 1-inch pieces

1/2 cup fresh orange juice

1 tablespoon light brown sugar

1 teaspoon finely minced fresh ginger

4 peaches (at room temperature), peeled, pitted, and cut into 1/4-inch wedges (see Tips)


GARNISH (OPTIONAL) toasted coarsely chopped walnuts

1. Heat the oil in a large nonstick sauté pan over medium-high heat. Add the water, stir in the curry powder, and heat until bubbly.

2. Add the chicken and cook, covered, stirring occasionally for about 5 minutes or until it is lightly browned and cooked through.

3. With a slotted spoon, transfer the chicken to a bowl and cover to keep warm.

4. Meanwhile, combine the orange juice, brown sugar, and ginger in a measuring cup; stir until the sugar is dissolved.

5. Add the peaches and orange juice mixture to the sauté pan; stir for about 3 minutes or until the fruit is lightly cooked and the sauce is bubbly. Add the chicken; stir gently for about 1 minute or until the mixture is warmed through. Adjust the seasoning to taste.

6. Spoon the chicken mixture over beds of rice on individual serving plates.


PER SERVING: Cal 269/Prot 33.9g/Carb 17.1g/Fat 7.2g/Chol 87mg/Sod 73mg

Variations

• Substitute fresh pears for the peaches.

• Substitute 3 cups frozen peach wedges for the fresh peaches; thaw in advance and follow the same procedure, taking care not to overcook the fruit.

• Substitute other fruits for the peaches. Try one (10-ounce) can "lite" sliced peaches, pear slices, pineapple chunks, apricots, or a mixture. Drain, reserving 1/2 cup juice, which may be used in place of the orange juice. Omit the brown sugar and cook only until the sauce is bubbly and the fruit is warm.


chicken and morels with honey-mustard sauce


Makes 4 servings


Fresh morels are generally available in April; depending upon growing conditions, the season may last into June. For the ideal menu to welcome spring, mound this aromatic mixture on egg noodles or rice and drizzle some of the sauce over steamed slender fresh asparagus on the side.


Honey-Mustard Sauce

1/4 cup Dijon mustard

3 tablespoons honey

2 tablespoons minced fresh tarragon (or 1/2 teaspoon dried tarragon)

1/4 teaspoon pepper

1/2 cup half-and-half Dash of salt


To Complete the Recipe

1 tablespoon olive oil

12 ounces boneless skinless chicken breast halves, cut into 2-inch-long by 1/2-inch-wide strips

4 ounces fresh morel mushrooms, halved if very large (about 1 1/2 cups or 16 mushrooms); (see Tip)

2 tablespoons minced shallot


GARNISH (OPTIONAL) freshly ground black pepper, sprigs of fresh tarragon, basil, or flat-leaf parsley

1. To prepare the sauce, combine the mustard and honey in a small bowl or measuring cup. Stir in the remaining ingredients; set aside.

2. To prepare the chicken and morels, heat the oil in a large nonstick sauté pan over medium-high heat. Add the chicken strips and cook, stirring occasionally, for about 3 minutes or until they are lightly browned but not cooked through. Add the mushrooms and shallot. Continue cooking, stirring constantly, for about 3 minutes or until the mushrooms are tender and the chicken is cooked through.

3. Reduce the heat to low. Stir the sauce and pour it over the chicken and mushrooms. Stir gently until the sauce is warm and evenly distributed. the mushrooms are tender and the chicken is cooked through.

4. Serve over egg noodles or rice. the mushrooms are tender and the chicken is cooked through.


PER SERVING: Cal 257/Prot 26.3g/Carb 16.4g/Fat 9.6g/Chol 76mg/Sod 109mg

Variations

• Substitute fresh or dried basil for the tarragon.

• Substitute milk for the half-and-half.

• Substitute other mushrooms, such as cremini, for the morels.

• Substitute 1 ounce dried morels for 4 ounces fresh. Before adding to the recipe, soak the dried morels in 1 cup of warm water for about 30 minutes (for added flavor, soak the mushrooms in warm sherry, brandy, or broth); or boil for about 2 to 5 minutes. As the water is absorbed, turn the mushrooms occasionally and add more water if necessary. For maximum flavor, use only as much water as the mushrooms will absorb. Drain well before adding to the recipe.


sweet-and-sour chicken


Makes 4 servings


Unlike the popular restaurant versions made with deep-fried chicken, this Sweet-and-Sour Chicken begins with just a quick stir-fry. A typical Chinese sweet-sour sauce, made with a mixture of sugar and vinegar with soy sauce, is a flavor combination that balances the sweet and tart elements so that one does not overpower the other, yet both can be detected and savored.


Sweet-and-Sour Sauce

1 tablespoon cold water

1 tablespoon cornstarch (see Tips)

1 cup apple juice

1/4 cup white rice vinegar

2 tablespoons tomato paste

1 tablespoon low-sodium soy sauce

1 tablespoon honey

1 tablespoon finely minced fresh ginger

1/4 teaspoon ground white pepper


To Complete the Recipe

3 teaspoons canola or safflower oil, divided

12 ounces boneless skinless chicken breast halves, cut into 2-inch-long by 1/2-inch-wide strips

1 red bell pepper, cut into 2-inch-long by 1/4-inch-wide strips

1 carrot, cut into 1/8-inch-thick slices

1 small onion, sliced (about 1/2 cup)

1 teaspoon minced garlic

1 (8-ounce) can unsweetened pineapple chunks, drained


GARNISH (OPTIONAL) toasted sesame seeds, sprigs of fresh cilantro, scallion curls (see Tips)

1. To prepare the sauce, stir together the water and cornstarch in a small bowl or 2-cup measure until smooth. Stir in the remaining ingredients; set aside.

2. To prepare the chicken, heat 2 teaspoons of the oil in a large nonstick sauté pan or wok over medium-high heat. Add the chicken; stir-fry for about 5 minutes or until it is lightly browned and cooked through.

3. With a slotted spoon, transfer the chicken to a bowl and cover to keep warm.

4. Add the remaining 1 teaspoon of oil to the sauté pan. Stir-fry the bell pepper, carrot, and onion for about 3 minutes or until the carrot is crisp-tender. Add the garlic; continue to stir-fry for about 30 seconds.

5. Reduce the heat to low. Stir the sauce; pour it over the vegetables and stir constantly for about 30 seconds or until the sauce thickens slightly. Add the chicken and pineapple chunks; stir gently until heated through.

6. Spoon the Sweet-and-Sour Chicken over beds of rice or Chinese wheat-flour noodles.


PER SERVING: Cal 264/Prot 26.2g/Carb 25.7g/Fat 6.3g/Chol 65mg/Sod 208mg

Variations

• Substitute other vegetables for the bell pepper and carrot (up to 2 cups total). Try broccoli, asparagus, or sliced mushrooms.

• Stir in 2 plum tomatoes cut into wedges when you add the pineapple chunks.


chicken and vegetable curry


Makes 4 servings


My favorite accompaniment for this recipe is basmati rice. For variety, I sometimes add a peeled and coarsely chopped apple along with the tomato.


1 cup broccoli florets

2 carrots, cut into thin diagonal slices

1 small onion, cut into 1/4-inch-thick wedges (about 1/2 cup)

1 tablespoon canola or safflower oi

12 ounces boneless skinless chicken breasts, cut into 2-inch-long by 1/2-inch-wide strips


Curry Sauce

1 tablespoon canola or safflower oil

1 tablespoon curry powder, or to taste

2 tablespoons finely minced fresh ginger

2 teaspoons minced jalapeño pepper (or 1/4 teaspoon red pepper flakes), or to taste

1 teaspoon minced garlic

1 cup water

1 tablespoon fresh lime juice


To Complete the Recipe

1 cup frozen peas (preferably baby peas), thawed

2 plum tomatoes, each cut into 8 wedges


GARNISH (OPTIONAL) dry-roasted unsalted peanuts or toasted sesame seeds, sprigs of fresh cilantro

1. To prepare the vegetables and chicken, put the broccoli, carrots, and onion in a medium microwave-proof dish; add about 1/4 cup water. Cover and microwave on high for about 6 minutes or until the vegetables are tender. Drain well; cover to keep warm. (Or cook the vegetables for about 6 to 8 minutes in a stovetop steamer.)

2. Meanwhile, heat the oil in a medium nonstick skillet over medium-high heat. Add the chicken; cook, stirring occasionally, for about 5 minutes or until it is lightly browned and cooked through.

3. While the vegetables and chicken are cooking, prepare the sauce: Heat the oil in a large sauté pan over medium heat. Add the curry powder, ginger, jalapeño pepper (if using), and garlic; stir for 1 minute. Add the water and bring the mixture to a boil; cook, uncovered, for about 3 minutes or until the sauce is reduced slightly. Remove from the heat; stir in the lime juice and red pepper flakes (if using).

4. Stir the broccoli, carrots, onion, and chicken strips into the sauce. Add the peas and tomato wedges; toss gently until warmed through. Adjust the seasonings to taste.

5. Spoon rice into four shallow bowls; top with the chicken and vegetable curry.


PER SERVING: Cal 274/Prot 28.8g/Carb 16.7g/Fat 10.2g/Chol 65mg/Sod 133mg


ADVANCE PREPARATION This dish is best when served immediately. For do-ahead preparation, cook up to 1 day in advance, but omit the tomatoes until you reheat the mixture just prior to serving. Keep in mind that the flavor of curry often intensifies when the dish is allowed to sit.

Variation

• Substitute other vegetables for the broccoli and carrots (up to 3 cups total). Try cauliflower florets, chunks of new potatoes, or sautéed sliced mushrooms.

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