Curried Chicken
with Linguine and Broccoli
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from Cooking for the Rushed-Lifes
On Fire by Sandi Richard |
Equipment List:
Lge nonstick fry pan or wok
Lge stove-top pot w/lid
Med microwave-safe pot w/lid
Colander
Cutting board
Sharp meat knife
Sharp veggie knife
Can opener
Pasta fork
Small & lge mixing spoons |
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Per serving:
Calories
Fat
Protein
Carbohydrate
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397
7.2 g
29.4 g
53.5 g
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Food
Choices:
Starch
Fruits + Veg
Milk 1%
Sugars
Protein
Fat |
3
1/2
0
1/2
3
1 |
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Instructions |
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Ingredients |
1. |
Heat oil in a large nonstick
fry pan or wok at med-high. |
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1 tsp canola or olive oil |
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Cut chicken into bite size pieces and gradually
add to pan as you cut. Toss until meat is no longer pink. Add spices
to pan while meat is browning. Stir.
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3 boneless skinless chicken breasts
(approx 450 g)
2 tsp prepared garlic
2 tsp dried basil
4 tsp curry powder (adjust down if just starting to use
curry)
1/8 tsp cayenne pepper
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Chop onion, adding to chicken
as you cut. Wash and slice mushrooms, adding to pan as you cut. |
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1 small onion
12 mushrooms
Option If you are a green pepper nut you can add some
to this step.
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2. |
Fill a large stove-top pot with water. Cover
and bring to a boil.
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6 L water (approx)
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3. |
Rinse broccoli under cold
water in a colander. Place in a medium size microwave-safe pot or
casserole with lid. Cover and microwave on high for
5 minutes. |
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1 pkg (500 g) frozen cut
broccoli |
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4. |
Add soup to chicken mixture
and gradually stir in milk. Continue to stir until well blended.
Simmer at medium heat, stirring often until pasta is ready.
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1 can (284 mL) cream of
mushroom soup
1/2 the soup can 1 % milk |
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5. |
Place pasta in boiling water.
Stir and cook uncovered. Set timer for 9 minutes.
Rinse the cooked pasta in a colander under hot water. Return
to pot. Toss with basil and a little olive oil.
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350 g linguine pasta
1 tsp basil
olive oil (optional)
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6. |
Stir broccoli and add spice.
Microwave at high for 2 additional minutes just before serving.
Stir in butter if you must! |
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Mrs. Dash Original Seasoning
to taste
butter or margarine (optional)
Option My family loves to sprinkle low-fat grated
Parmesan on top. |
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Prep Time:
15 minutes
Eating Time: 25 minutes |
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Serves 4-6
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