Indian Chicken & Vegetables with Rice
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Garlic, 1 clove mincedYogurt, plain, low fat, .75 cup Tomato Paste double-concentrated .125 cup (remove)Ginger Root, 6 Tbsp mincedGaram Masala, 1 tspTurmeric, ground, 1 1/2 tpsPaprika, 1 tsp Pepper, red or cayenne, 1 tsp Carrots, raw, 2 medium Curry powder, 1.5 tsp Garlic powder, 1 tsp Olive Oil, 1 tbsp Cumin seed, 1 1/5 tsp Indian, Aromatic Basmati Rice, 1 cup rawChicken Breast (raw, boneless, skinless), 16 ozCauliflower, raw, 1 head, medium (5-6" dia) florets only
1. In a medium bowl, combine garlic, yogurt, tomato paste, ginger, garam masala, 1 tsp turmeric, paprika and cayenne. Add chicken and stir to coat. Transfer to an 8-inch square baking dish, cover and refrigerat for 4 hours, or overnight for best results.
2. Arrange 1 rack in top and 1 rack in center of oven. Preheat to 450 degrees. Remove chicken from refrigerator, uncover and let sit a room tempature for about 10 minutes. Meanwhile, in a large heavy-duty zip-top bag, combine cauliflower, carrots, curry powder, garlic powder, remaining 1/2 tsp turmeric and 2 tsp oil. Seal bag and shake to coat. Spread on a large baking sheet. Transfter vegetable to top rack and back for 30 minutes until chicken is cooked through.
3. Meanwhile, in a medium saucepan, heat remaining 1 tsp oil on medium-high. Add cumin and toast, stirring constantly, for 1 minute. Add rice and toast, stirring constantly, until translucent, about 1 minute. Stir in 1 1/2 cups water and bring to a boil. Cover, reduce heat to low and simmer gently until water is absorbed, about 15 minutes. Remove from heat and let steam, covered for 10 to 15 mintues. Fluff with a fork.
4. Serve chicken with rice and vegetables. If desired garnish with cilantro.
Serving Size: 4 (3oz chicken, 1 cup vegetables, 3/4 cup rice)
Number of Servings: 4
Recipe submitted by SparkPeople user JONE7007.
2. Arrange 1 rack in top and 1 rack in center of oven. Preheat to 450 degrees. Remove chicken from refrigerator, uncover and let sit a room tempature for about 10 minutes. Meanwhile, in a large heavy-duty zip-top bag, combine cauliflower, carrots, curry powder, garlic powder, remaining 1/2 tsp turmeric and 2 tsp oil. Seal bag and shake to coat. Spread on a large baking sheet. Transfter vegetable to top rack and back for 30 minutes until chicken is cooked through.
3. Meanwhile, in a medium saucepan, heat remaining 1 tsp oil on medium-high. Add cumin and toast, stirring constantly, for 1 minute. Add rice and toast, stirring constantly, until translucent, about 1 minute. Stir in 1 1/2 cups water and bring to a boil. Cover, reduce heat to low and simmer gently until water is absorbed, about 15 minutes. Remove from heat and let steam, covered for 10 to 15 mintues. Fluff with a fork.
4. Serve chicken with rice and vegetables. If desired garnish with cilantro.
Serving Size: 4 (3oz chicken, 1 cup vegetables, 3/4 cup rice)
Number of Servings: 4
Recipe submitted by SparkPeople user JONE7007.
Nutritional Info Amount Per Serving
- Calories: 405.1
- Total Fat: 6.2 g
- Cholesterol: 66.8 mg
- Sodium: 236.0 mg
- Total Carbs: 53.3 g
- Dietary Fiber: 5.8 g
- Protein: 35.6 g
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