F-Factor

Curry Chicken

This recipe works great made in a pressure cooker. To use pressure cooker, complete steps 1-4 on the saute setting, and at step 5 turn on for 5 minutes. No pressure cooker? No pressure! Stove top directions below. 

INGREDIENTS (serves 4):

  • 1 large white onion, diced
  • 1 tsp fresh garlic, minced
  • 1 tsp cumin
  • 2 tsp turmeric
  • ¼ tsp cinnamon
  • ½ tsp chili powder
  • 1 Tbsp curry powder
  • 1 tsp coriander
  • 1 Tbsp tomato paste
  • 1 (14.5) oz can diced tomato
  • 1 lb chicken breast, cut into bite sized pieces
  • 1 small cauliflower head, cut into small pieces (about 3 cups)
  • 1 tsp salt
  • 1 tsp pepper
  • 5 oz fresh baby spinach
  • ½ cup frozen peas
  • ¼ cup chopped cilantro
  • ¼ cup fat free half and half

    • PREPARATIONS:

    1. Coat a large nonstick skillet or pot with nonstick cooking spray and place over medium heat. Add diced onions and saute until soft. Add minced garlic and stir for one minute.
    2. Reduce heat to low and add cumin, turmeric, cinnamon, chili powder, curry powder, and coriander. Stir for one minute to toast spices.
    3. Add tomato paste and allow to cook for another minute.
    4. Add the can of diced tomato and scrape bottom of pan with a wooden spoon to get all the spices mixed into the dish.
    5. Add chicken, cauliflower, salt and pepper, and reduce heat to simmer on low for 30-45 minutes. If you are using a pressure cooker, this is where you will turn on for 5 minutes. 
    6. Stir in spinach, peas, cilantro, and half and half.  Add salt and pepper to taste.
    7.  Remove from heat and serve over miracle rice, or enjoy on its own.

    NUTRITIONAL CONTENT PER SERVING
    Serves 1– This is a Step 2 Approved Recipe

    • FOR JOURNALING ON THE F-FACTOR DIET: 8g carbohydrate, 7g fiber  
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 239 calories, 32g protein, 19g carb, 7g fiber, 12g net carb, 7g sugar, 4g fat, 1g sat fat, 900mg sodium

     

     

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