*From the Company’s Coming Diabetic Cooking cookbook.
CURRIED CHICKEN AND FRUIT
3/4 lb boneless, skinless chicken breast halves (about 3), cut into bite-size pieces
1/2 cup chopped onion
2 garlic cloves, minced
2 tsp canola oil
14 oz. can of stewed tomatoes, with juice, chopped
1/2 cup water
1/4 cup diced dried apricots
1/4 cup raisins
2 tsp lemon juice
2 tsp curry paste (available in Asian section of grocery store)
1 tsp chicken bouillon powder
1 bay leaf
1/2 cup skim evaporated milk
2 tsp cornstarch
SautÃ© chicken, onion and garlic in canola oil in large frying pan for 5 minutes until onion is soft.
Stir in next 9 ingredients. Bring to a boil. Reduce heat. Cover. Simmer for 30 minutes. Remove and discard bay leaf.
Combine evaporated milk and cornstarch in small dish. Add to chicken mixture whil stirring. Bring to a boil. Heat for 1 minute until slightly thickened. Makes 4 cups.
*For a quick bean sauce, use 2 Tbsp commercial black bean sauce with 3 Tbsp water and 2 Tbsp sherry.
1 cup: 244 calories; 4.4 g total fat(0.6 g Sat., 50.6 mg Cholesterol); 533 mg sodium; 24 g protein; 28 g carbohydrate; 3 g dietary fiber
Choices: 2 fruit & vegetable; 1/2 milk; 3 protein