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Spicy Peanut Chicken over Rice Recipe

   
 

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     Spicy Peanut Chicken over Rice

Category   Entrees - Maindishes
Sub Category   Low-fat
Servings   12

Ingredients
1 tsp. peanut oil
1 c. chopped onion (about one medium)
1 1/2 Tbl. minced garlic (about 4 cloves)
2 1/2 pounds skinless, boneless chicken breast halves, cut into 1-inch pieces
1/3 cup chunky peanut butter
1 1/2 tsp. curry powder
1 tsp. salt
1 tsp. crushed red pepper
1/2 tsp. freshly ground black pepper
 
1 (6-ounce) can tomato paste
3 cups chopped plum tomato (about 6 tomatoes)
2 (14-ounce) cans fat-free, less-sodium chicken broth
8 cups hot cooked brown rice
3/4 c. 2% Greek-style yogurt (such as Fage)

Instructions
Heat oil in a Dutch oven over medium heat. Add onion and garlic to pan; cook 5 minutes or until tender, stirring frequently. Add chicken to pan; cook 4 minutes or until chicken is done, stirring frequently.
Stir in peanut butter and next 5 ingredients (through tomato paste); cook 1 minute. Add tomato and broth to pan; bring to a boil. Reduce heat, and simmer 30 minutes or until slightly thickened, stirring occasionally.
Serve chicken mixture over rice; top each serving with yogurt. Yield- 12 servings (serving size- 3/4 cup chicken mixture, 2/3 cup brown rice, and 1 tablespoon yogurt.
Calories- 340 (20% from fat); Fat- 7.6g; Protein- 30g; Fiber 4.6g; Chol- 56mg Weight Watcher Points- 7
Serving Suggestions
Substitute lean pork for chicken. Substitute whole wheat couscous for brown rice.


Originally Submitted
7/5/2009





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