Curried Walnut Chicken
1/2 chopped California walnuts
1 (14 1/2-ounce) can fat-free, reduced-sodium chicken broth
3 tablespoons cornstarch
1 tablespoon curry powder
1 pound boneless, skinless chicken breasts, cut into 1-inch 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 pieces
Salt, to taste
3 cups hot, cooked long-grain white rice
Heat walnuts in a dry skillet over medium-high heat 1 to 2 minutes until walnuts are slightly toasted. Set aside and reserve. In a medium bowl whisk together broth, cornstarch and curry powder. Set aside and reserve. Coat a 12-inch nonstick skillet with vegetable cooking spray and set over medium-high heat. Add chicken and sauté, stirring occasionally, until chicken is seared and golden brown, about 5 minutes. Stir in carrots, bell pepper and green onions; sauté, 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.
Makes 6 servings
Per serving: 292 calories, 23g protein, 33g carbohydrate, 3g fiber, 8g total fat, 1g saturated fat, 44mg cholesterol, 188mg sodium.