Curried Chicken Sauté

Simple, quick, light, flavorful and a variety of textures.  Thanks Cooking Light November 2010!

INGREDIENTS
1 1/2 tsp curry powder, divided
1 lb boneless, skinless chicken breasts (about 2 breasts)
8 oz mixed bell pepper, sliced
1 c light coconut milk
3/4 tsp salt, divided
1/2 tsp freshly ground black pepper
1 lime
2 c cooked rice


DIRECTIONS
1.  Heat nonstick skillet over medium-high heat.  Sprinkle 1 tsp curry powder, 1/2 tsp salt and 1/2 tsp black pepper over chicken.  Coat pan with cooking spray. 
2.  Add chicken to pan; cook 5 minutes on each side or until done.  Remove chicken from pan; keep warm.
3. Add bell peppers & remaining 1/2 tsp curry powder to pan; sauté 1 minute.  
4.  Add coconut milk and bring to a boil.  Reduce heat and simmer for 4 minutes, or until mixture is slightly thickened.
5.  Cut lime in half.  Squeeze 1 half of the lime into the bell pepper mixture, the remaining 1/4 tsp salt and stir.  Cut the remaining half of the lime into 4 wedges.  
6. Cut chicken across gain into thin slices.  Serve chicken with bell pepper mixture and a lime wedge over 1/2 c cooked rice.


SERVINGS AND WW POINTS
Serves 4
6 WW points




Kneekole's Notes & Comments
*  (Whenever I cook chicken breasts on the stove, I think, "Man, I should flatten these so they cook faster."  But in my excitement to cook, I forget this step until my chicken is almost fully cooked, minus the thick parts. :)   So, here's to you remembering! ) Slightly flatten the chicken breasts before cooking.  Just place the breast between two pieces of syran wrap and whack it a few times with a meat mallet (flat side) or a big ol' soup can if you don't have a mallet - just enough to flatten out the thick parts.


* I had about 3/4 cup of coconut milk left from the Curried Potatoes & Squash I made last week so I just used that.  It could have used that little extra liquid.  So don't skimp on the coconut milk!  


* Don't forget limes on your shopping list.  I did.  I had a "fake" lime in the fridge so that helped with the juice...but it's not the same.  Fresh lime juice makes a big difference in any dish.  


* A very simple and light dish.  Definitely something I'd make again.  


For more nutritional information and for the original recipe, visit My Recipes.com.

Curried Potatoes & Squash

I think I have this thing for butternut squash.  It's been in a lot of the recipes I've made so far this year, and I'm loving it.  What makes this so strange to me is that I never had it growing up, actually, never had it before this year.  Weird eh?  But I'm willing to try anything once...and in this case, more than once.

Thanks to Cooking Light November 2010, here's the first of many recipes with butternut squash.

INGREDIENTS

2 T butter
1 c chopped onion
1 1/2  T grated peeled fresh ginger
4  garlic cloves, minced
3 c (1/2-inch) cubed peeled baking potato (about 1 1/2 pounds)
3 c (1/2-inch) cubed peeled butternut squash (about 1 1/4 pounds)
1/2  tsp  salt
1/2  tsp  ground cumin
1/2  tsp  ground red pepper
1  (14.5-oz.) can whole tomatoes, undrained and chopped
1  (14-oz.) can fat-free, lower-sodium chicken broth
3/4 c  light coconut milk
1 c  frozen green peas, thawed
1/2 c  thinly diagonally sliced green onions (about 4 medium)

DIRECTIONS

1.  Melt butter in a large skillet over medium-high heat. Add onion to pan, and sauté for 4 minutes, stirring occasionally. Add ginger and garlic; sauté 1 minute, stirring constantly. Add potato and next 4 ingredients (through pepper); sauté 1 minute, stirring constantly. Stir in tomatoes and broth; bring to a boil. Cover and cook for 5 minutes.

2. Stir in coconut milk and peas; bring to a simmer. Cook, uncovered, 12 minutes or until squash is tender, stirring occasionally. Sprinkle with green onions.

SERVINGS & WW INFO

Serves 4-6

10 WW points (all those starchy veggies!)

Kneekole's Notes & Comments

Look at those colors!

* Great dish, even though we forgot the green onions!  The starchy potatoes and squash made for a thick stew.  And the colors involved were awesome.  Throw those tomatoes and peas in with the yellow squash - it's a beaut!

* Serve with warm flat bread (found near the deli section in the grocery store).  As the dish is in its last stages, throw the flat bread in the oven under the broiler (and your watchful eye) for a couple of minutes.

* Butternut squash does not freeze well.  We had purchased some pre-cut squash earlier this year, didn't get to using it like we intended to, and threw it in the freezer.  I've found that when it thaws, the squash is mushy, like it's already cooked.  The texture of the formerly-frozen squash left much  to be desired, but thankfully, the fresh squash I bought made up for it's lack in texture and taste!

* A shout out to my friend and fellow cooking-lover, Roxannah who helped make this dish the delicious meal that it was! Thanks for sharing your night, your life, your laughs and your heart with me.  You're a gem!

For additional nutrition information and the original recipe, visit My Recipes.com