Sunday, May 16, 2010

Healthy Recipe: Chicken Baked in Coconut-Curry Sauce



Definitely try this one! It was amazing! Not too hot - just right!


What I really liked about this recipe is that I really couldn't taste the vegetables. I hate squash, but I wanted to eat it since I know it is healthy for me. This recipe his the taste and I was able to eat it without having to hold my breath! LOL!

Make it and let me know what you think! YUM!

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

Chicken Baked in Coconut-Curry Sauce




Right before it went into the oven







Mmmmm....Fresh out of the oven






Laura Martin, Cooking Light, APRIL 2007


The rich coconut milk, hot curry paste, and garlic create a sauce that keeps the chicken moist. Serve over basmati rice.

Yield: 4 servings (serving size: 1 packet and 1 lime wedge)

Ingredients

  • 1/2 cup coconut milk
  • 1/4 cup fat-free, less-sodium chicken broth
  • 2 teaspoons minced garlic
  • 1 to 1 1/2 teaspoons red curry paste
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 medium zucchini, halved lengthwise and thinly sliced (about 2 cups)
  • 1 cup thinly sliced yellow squash (about 2 small)
  • 1 cup 1/4-inch-thick red bell pepper strips (about 1 large)
  • 1/2 cup diagonally cut green onions
  • 4 teaspoons chopped fresh cilantro
  • 4 lime wedges

Preparation

Preheat oven to 425°.

Combine first 4 ingredients in a medium bowl; stir with a whisk.

Place chicken breast halves between 2 sheets of heavy-duty plastic wrap; pound each piece to an even thickness using a meat mallet or small heavy skillet. Sprinkle salt and pepper evenly over both sides of chicken.

Fold 4 (16 x 12-inch) sheets of heavy-duty aluminum foil in half crosswise. Open foil; layer 1/2 cup zucchini, 1/4 cup squash, 1/4 cup bell pepper, 2 tablespoons green onions, and 1 chicken breast half on half of each foil sheet. Spoon 3 tablespoons of coconut milk mixture over each serving. Fold foil over chicken and vegetables; tightly seal edges.

Place packets on a baking sheet. Bake at 425° for 22 minutes. Remove from oven; let stand 5 minutes. Place on plates. Unfold packets carefully, and sprinkle each serving with 1 teaspoon cilantro. Garnish with lime wedges. Serve immediately.

Nutritional Information

Calories:
278 (27% from fat)
Fat:
8.4g (sat 5.9g,mono 0.8g,poly 0.6g)
Protein:
41.7g
Carbohydrate:
8.4g
Fiber:
2.3g
Cholesterol:
99mg
Iron:
2.8mg
Sodium:
523mg
Calcium:
57mg


3 comments:

April@The 21st Century Housewife said...

Your recipe looks really delicious - and healthy too! I'm visiting from Culinary Evolution @ The White Blue Sky.

browneyes_24b said...

Wow - this recipe looks fantastic! Thank you so much for participating in my Culinary Evolution this week! I hope you have a fantastic day :)

Jackie said...

I made this tonight and it was really good. I did cheat and add a little olive oil to the veggies. Thanks for sharing.