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Tomato Curry Chicken
- 4 x 125 g chicken breast fillets, skin and fat removed
- 2 cups fat-free chicken stock
- 1 large carrot, sliced
- 1½ cups frozen beans, thawed
- 1 onion, finely chopped
- 1 teaspoon crushed garlic
- 1 teaspoon dried rosemary
- ½ teaspoon chilli flakes
- ½ teaspoon dried thyme
- 1 teaspoon dried parsley
- 2 teaspoons curry powder
- ¼ cup white wine or verjuice*
- 1 × 400 g can chopped tomatoes
- ¼ cup tomato paste
Cut chicken into 2 cm cubes. Place ¼ cup stock, carrot, beans, onion,
garlic and rosemary in a non-stick wok. Stir over high heat for 2 minutes. Lower heat to medium and add a little more stock. Continue cooking until
onion is tender.
Add chicken, chilli flakes, thyme, parsley and curry powder to wok. Toss chicken in pan until it turns white in colour.
Add verjuice or wine and using a plastic or wooden spatula, scrape
bottom of pan, loosening any herbs or spices and mix through. Cook for a further 2 minutes.
Add tomatoes and tomato paste and stir through.
Add remaining stock
and allow to simmer on medium-low heat for 20 minutes, stirring
occasionally. Serve with rice if desired.
Serves 4
Per serve: Kilojoules: 834 Calories: 199
Fat: 3.5 g Saturated fat: 0.8 g Fibre: 4.9 g
Carbohydrate: 9.4 g Protein: 31.2 g
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