Asian Walnut Chicken

  • Yield: 6 servings
  • Prep: 10 mins
  • Cook: 12 mins

Ingredients

1/2cup chopped California walnuts
1-- (14-1/2 ounce) can fat-free, reduced-sodium chicken broth
3tablespoons cornstarch
1tablespoon curry powder
1pound boneless, skinless chicken breasts, cut into 1-inch cubes
2medium carrots, peeled and thinly sliced on the diagonal
1small red bell pepper, seeded and sliced into thin strips
4-- green onions, cut on the diagonal into 1-inch pieces
3/4teaspoon Salt, to taste
3cups hot, cooked long-grain brown rice

Instructions

  1. 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. 
  2. 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.
  3. Spoon rice into individual warm serving bowls; top with chicken-curry mixture and walnuts, dividing equally.

Nutritional Info *per serving

  • Calories 300
  • Glycemic Load 12
  • Fat 9g
  • Saturated Fat 1g
  • Polyunsaturated Fat 4.5g
  • Monounsaturated Fat 2.5g
  • Cholesterol 40mg
  • Sodium 370mg
  • Potassium 420mg
  • Carbohydrate 32g
  • Fiber 4g
  • Sugars 2g
  • Protein 22g
  • Trans Fat 0g
  • Vitamin A 80%
  • Vitamin C 30%
  • Calcium 4%
  • Iron 10%