Blog: Healthy Recipes

Chef’s Note: If you’re going to season your food with salt, I recommend using Celtic sea salt. It is an unrefined, unbleached sea salt harvest of off the coast of France and is high in trace minerals. It’s a little more expensive than regular table salt, but a little goes a long way and the health benefits are far superior.

Ingredients:

  • Curry Sauce Yields: About 1 cup
  • 1 cup yellow onion, diced
  • 1 ½ tablespoons garlic, minced
  • 1 ½ tablespoons ginger, minced
  • 1 teaspoon curry powder
  • 1 cup low sodium vegetables stock
  • 1 tablespoon cornstarch
  • 2 tablespoons fat free ½ and ½
  • 1 tablespoon smart balance butter light
  • 3 packets stevia / splenda
  • 1 tablespoon green onion

Chicken:

  • 4 ounces chicken breast, all fat and skin removed
  • to taste salt
  • to taste ground black pepper

Brown Rice:

  • 1 cup brown rice
  • 2 ¼ cup water
  • to taste salt

Method of Preparation:

  1. Season the chicken with salt and pepper. Grill the chicken until cooked threw. Chop and set a side.
  2. In a sauce pan heat the brown rice and water until it boils. Turn the rice to low and cover it. Cook for 30-45 minutes until all the liquid is absorbed. Remove the rice from the heat and let it stand covered for 5 more minutes.
  3. Lightly spray another sauce pan with pam spray. Saute the onion, garlic and ginger over medium heat until soft.
  4. Add the curry powder and cook for 2 more minutes until fragrant.
  5. Mix in the vegetable stock and cornstarch. Cook the liquid until it starts to simmer and thickens.
  6. Stir in the remaining ingredients.
  7. Put ¾ cup of rice on a plate. Toss the chicken in ¼ cup of curry sauce. Pour the chicken over the rice and top with chopped cashews.

Nutritional Analysis of the whole Meal:

  • Calories: 291.5
  • 35.0g Cho / 30.0g Pro / 3.5g Fat

Nutritional Analysis of just ¼ cup of Curry Sauce:

  • Calories: 30.3
  • 4.3g Cho / 0.4g Pro / 1.3g Fat