Wide Noodles with Curried Chicken
In this Asian version of comfort food, chicken, sweet potatoes, and carrots in a velvety curry sauce are tossed with egg noodles. It's a delicious, fiber-rich main dish with abundant beta-carotene.
  • 1 tablespoon olive oil
  • 3 garlic cloves, minced
  • 1 teaspoon cumin
  • 1 teaspoon ground coriander
  • 3/4 teaspoon ground ginger
  • 3/4 teaspoon turmeric
  • 1/2 teaspoon paprika
  • 3/4 pound sweet potatoes, peeled and cut into 1/2-inch chunks
  • 1 large carrot, thinly sliced
  • 3/4 cup canned chicken broth diluted with 1/2 cup water, or 1-1/4 cups homemade chicken broth
  • 1/2 pound skinless, boneless chicken breast, cut into 1/2-inch chunks
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 8 ounces wide noodles
  • 1/2 cup frozen peas
  • 1/3 cup plain nonfat yogurt
  • 1 tablespoon flour
  • 1 teaspoon peanut butter
  • 3 tablespoons chopped cilantro

1. In a large nonstick skillet, heat oil over medium heat. Add garlic and cook until fragrant, about 1 minute. Stir in cumin, coriander, ginger, turmeric, and paprika, and cook 1 minute.

2. Add sweet potatoes, carrot, and 1/4 cup of diluted chicken broth, and cook, stirring frequently, until carrot is almost tender, about 4 minutes.

3. Add chicken, stirring to coat. Then add remaining 1 cup chicken broth, salt, and pepper. Bring to a boil, reduce to a simmer and cook until sweet potatoes and chicken are cooked through, about 5 minutes.

4. Meanwhile, in a large pot of boiling water, cook noodles according to package directions. Add peas for the last minute or so to thaw them.

5. In small bowl, blend yogurt and flour. Whisk yogurt mixture into chicken mixture, then stir in peanut butter. Drain pasta and peas, and toss with curried chicken mixture and cilantro.

Nutritional Information
Per serving: 437 calories, 7.9g total fat, 1.3g saturated fat, 3.7g monounsaturated fat, 1.4g polyunsaturated fat, 5g dietary fiber, 26g protein, 65g carbohydrate, 87mg cholesterol, 428mg sodium.
Good source of: beta-carotene, fiber, iron, vitamin C.

Date Published: 09/19/2005 > Printer-friendly Version

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