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Preserves
12-16 oz. boneless, skinless chicken breast, cubed
1/2 cup chopped onion
2 cloves garlic
1 medium head cauliflower, cut into florets
2 medium potatoes, peeled, cut into 1/2" cubes
2 large carrots, cut into 1/2" slices
1-1 1/2 cups reduced sodium fat free chicken broth
3/4 teaspoon ground turmeric
1/4 teaspoon dry mustard
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1 tablespoon flour
2 tablespoons cold water
1 large tomato, chopped
2 tablespoons finely chopped parsley
1-2 tablespoons lemon juice
salt, cayenne, and black pepper, to taste
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is browned, 5-6 minutes.
Add cauliflower,potatoes, carrots, broth, and herbs to saucepan; heat to boiling.
Reduce heat and simmer, covered, until chicken and vegetables are tender, 10-15 min.
Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley and lemon juice; simmer 2-3 minutes longer.
Season with salt, cayenne and black pepper.
Makes 4 servings
Nutritional information per serving: cal 250, fat 3.1g, chol 51.1mg, sodium 203mg
Protein 28.4g, carb 29g
Exchanges per serving: 2 vegetable, 1 bread, 2 meat
