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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"All great truths begin as blasphemies."
-George Bernard Shaw, Author

The refrigerator light goes on...

I love using light coconut milk for Asian and Indian dishes. These recipes are often very high in fat and calories because of use of too much oil as well as regular coconut milk. Just by being careful with these two ingredients you can cut hundreds of calories from a recipe.

The other secret ingredient in many such recipes is sugar. Often this is measured in tablespoons per serving. Using the honey gives a more intense sweetness but it also adds a creaminess to the dish.

Ginger Root

The gnarly looking root comes from a plant grown in subtropical and tropical areas (most ginger in U.S. markets comes from Jamaica).

Higher quality young ginger roots are harvested in the spring and are more readily available in specialty or Asian markets. It has a thin, light tan skin and has a less woody texture than the more common mature ginger root. The trade off is that mature ginger is available in most supermarkets today.

The tougher skin of older root must be peeled off completely. Smooth skin that appears slightly moist is a sign of freshness. Ginger root will only keep for at most 2 weeks in the fridge and you can tell it's not fresh when the skin begins to wrinkle. It does freeze but with it being widely available it's best to just buy the amount that you will need for a particular recipe.


 

Curried Chicken



Servings = 4 | Serving size =4 ounces chicken

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe makes good leftovers.

Serve with Jasmine Rice or Jasmine Rice - Low Sodium Version

1 bunch green onions
2 tsp olive oil
2 cloves garlic (minced)
8 ounces yellow onion (sliced)
2 Tbsp fresh ginger (peeled and minced)
1 Tbsp curry powder
1/4 tsp salt
1 Tbsp honey
1/2 cup low-fat unsweetened coconut milk
3/4 cup low sodium chicken or vegetable broth
1 lb boneless skinless chicken breast
4 Tbsp fresh cilantro leaves

Slice the white part of the green onions and save the green tops.

Heat the olive oil in large non-stick skillet over medium-high heat.

Add the sliced green onions, garlic and onion and saut until they just begin to soften.

Add the ginger, curry powder and salt. Cook until the ginger begins to soften and then add the honey, coconut milk and chicken stock.

Reduce the heat to medium and cook for about three minutes.

Add chicken and simmer until it is cooked through.

Slice the remaining tops of the green onions and add them to the dish. Stir in cilantro and serve over Jasmine Rice.

Nutrition Facts

Serving size = 1 cup

Servings = 4

.

Amount Per Serving

Calories 226 Calories from Fat 49
  % Daily Value
Total Fat 6g 12%
    Saturated Fat 2.5g 13%
    Monounsaturated Fat 2g  
    Trans Fat g  
Cholesterol 66mg 22%
Sodium 329mg 14%
Total Carbohydrates 16g 5%
    Dietary Fiber 2g 9%
    Sugars 8g  
Protein 28g  
Vitamin A 12% Vitamin C 26%
Calcium 7% Iron 11%
Vitamin K 108 mcg Potassium 544 mg
Magnesium 50 mg

 

 

 
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