Curried Rice with Chicken and Walnuts
INGREDIENTS:
1 tb Vegetable oil 3 oz -Reconstituted lemon juice
1 c Chopped onion 20 oz Frozen chopped spinach
12 ea 3-ounce skinned drumsticks - thawed, thoroughly drained
3 c Low-sodium chicken broth -- and squeezed dry
6 oz Long grain white rice 6 Sprigs fresh dill; chopped
1/2 c Egg substitute -OR-
2 tb Flour 2 ts -Dried dill
2 Lemons; juiced OR...
1 tb Vegetable oil 3 oz -Reconstituted lemon juice
1 c Chopped onion 20 oz Frozen chopped spinach
12 ea 3-ounce skinned drumsticks - thawed, thoroughly drained
3 c Low-sodium chicken broth -- and squeezed dry
6 oz Long grain white rice 6 Sprigs fresh dill; chopped
1/2 c Egg substitute -OR-
2 tb Flour 2 ts -Dried dill
2 Lemons; juiced OR...
FOR GARNISH---
Lemon slices (optional)
In large nonstick saucepan, heat oil. Add chopped onions and cook, stirring occasionally, until tender. Add drumsticks and brown on all sides; remove drumsticks to a plate.
Add chicken broth and rice to saucepan and stir until rice grains are separated. Return chicken to pan; cover and simmer until chicken is cooked through, about 15 minutes.
While chicken and rice are simmering, whisk together egg substitute, flour and lemon juice in a small bowl; set aside.
With slotted spoon, remove cooked drumsticks to a plate and keep warm. Add spinach and dill to rice mixture and cook over medium heat; stirring frequently, until rice has absorbed all the liquid in the pan, about 5 minutes. Pour in egg mixture and stir until just heated through, about 1 minute.
To serve, spoon rice mixture onto serving platter; top with chicken and garnish with lemon slices.
Each serving (2 drumsticks plus a scant cup of rice mixture) provides: * 1/2 FA, 1 3/4 V, 3-1/4 P, 1 B, 25 C,
Per serving: * 340 cal, 32 g prot, 33 g car, * 8 g fat: 3 g poly, 2 g mono, 2 g sat * 207 mg sod, 79 mg chol
Lemon slices (optional)
In large nonstick saucepan, heat oil. Add chopped onions and cook, stirring occasionally, until tender. Add drumsticks and brown on all sides; remove drumsticks to a plate.
Add chicken broth and rice to saucepan and stir until rice grains are separated. Return chicken to pan; cover and simmer until chicken is cooked through, about 15 minutes.
While chicken and rice are simmering, whisk together egg substitute, flour and lemon juice in a small bowl; set aside.
With slotted spoon, remove cooked drumsticks to a plate and keep warm. Add spinach and dill to rice mixture and cook over medium heat; stirring frequently, until rice has absorbed all the liquid in the pan, about 5 minutes. Pour in egg mixture and stir until just heated through, about 1 minute.
To serve, spoon rice mixture onto serving platter; top with chicken and garnish with lemon slices.
Each serving (2 drumsticks plus a scant cup of rice mixture) provides: * 1/2 FA, 1 3/4 V, 3-1/4 P, 1 B, 25 C,
Per serving: * 340 cal, 32 g prot, 33 g car, * 8 g fat: 3 g poly, 2 g mono, 2 g sat * 207 mg sod, 79 mg chol