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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.

 

"I want you to cook more. It's good for you. You know exactly what you're nourishing yourself with (which for me almost always includes a healthy dose of fresh vegetables). It allows you to feel the natural rhythms of life in a way that microwaved frozen dinners never can." -Rick Bayless

The refrigerator light goes on...

Using waxy potatoes like the Yukon Gold or red potatoes makes sense because unlike a russet or Idaho potato, they won't fragment into small bits as they cook. You can add a bit of cayenne pepper or a serrano chili pepper to spice up your dish.

Coconut Milk

The canned coconut milk used in this recipe is a reduced-fat version. This will sometimes be labeled "light" or "lite" coconut milk. There is a big difference between regular coconut milk, at 45 grams of fat per cup, and the light version, at about 12 grams of fat per cup. In both regular and light coconut milk most of the fat is highly saturated, so I always try to use coconut milk sparingly.

I have used two coconut milk products and both are excellent. One is called Ka-Me and the other is A Taste of Thai. Both companies' products are widely available, but the light coconut milk is not found in every store. Ask the market manager to order some if you do not see it on the shelf.

1/3 cup A Taste of Thai Lite Coconut Milk = 50 calories, 4.5g fat, 4g sat fat, 0 mono fat, 1g protein, 2g carbohydrates, 15mg sodium, 0mg cholesterol


 

Curried Chicken Stew



Servings = 4 | Serving size =2 1/2 cups

Cooking Time = 75 Minutes

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

This recipe makes great leftovers.

2 tsp olive oil
1 large onion (diced)
4 ribs celery (diced)
2 large carrots (peeled and diced)
16 ounces boneless skinless chicken thighs (cubed)
2 tsp curry powder
1 tsp garam masala
1/2 lime (juiced)
2 cups no salt added vegetable stock
1 cup light coconut milk
1 cup water
1 tsp honey
1/4 tsp salt
16 ounces red or Yukon Gold potatoes (cut into 1 inch cubes)
1 cup frozen peas (thawed)

Curried Chicken Stew recipe from Dr. Gourmet
Preheat the oven to 325F.

Place the oil in a large sauce pan over medium high heat.

Add the onion and cook for about 3 minutes. Stir frequently.

Add the celery and carrots. Cook for about 3 minutes. Stir frequently.

Add the chicken and cook for about 5 minutes. Stir frequently.

Add the curry powder, garam masala, lime juice, vegetable stock, coconut milk, water, honey, salt, and potatoes.

Stir.

Cover and place in the oven.

Cook for about 45 minutes. Stir occasionally.

Add the peas, stir, and return to the oven to cook for another 10 minutes.

Serve.

Nutrition Facts

Serving size = 2 1/2 cups

Servings = 4

.

Amount Per Serving

Calories 378 Calories from Fat 96
  % Daily Value
Total Fat 9g 17%
    Saturated Fat 4g 16%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 94mg 32%
Sodium 349mg 14%
Total Carbohydrates 43g 16%
    Dietary Fiber 8g 32%
    Sugars 13g  
Protein 28g  
Vitamin A 281% Vitamin C 64%
Calcium 10% Iron 20%
Vitamin K 40 mcg Potassium 1424 mg
Magnesium 98 mg

 

 

 
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