This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.
Category: Main Dishes
Cups of Fruits and Vegetables per Serving: 1
½ cup raspberries
4 teaspoons olive oil
1 ½ pounds skinless, boneless chicken-breast halves, cut into 1” chunks
¼ teaspoon salt
2 small carrots, chopped
2 cloves garlic, crushed with press
1 medium (6 to 8 oz.) onion, chopped
2 teaspoons grated peeled fresh ginger
2 teaspoons curry powder
½ teaspoon cumin
1 cup reduced-sodium chicken broth
¼ cup raisins
1 cup frozen peas, thawed
1 tablespoon lime or lemon juice
Rinse raspberries and set aside.
Remove capes from gooseberries if present; rinse gooseberries and set aside.
In 12” skillet, heat 2 teaspoons oil on MEDIUM-HIGH until hot.
Sprinkle chicken with 1/2 teaspoon salt.
Add chicken to skillet and cook 8 minutes or until golden on the outside and no longer pink throughout, stirring frequently.
Transfer chicken to bowl.
To same skillet, add remaining 2 teaspoons oil; reduce heat to MEDIUM.
Add carrots, garlic, onion, and ginger; cook 5 minutes or until vegetables soften.
Stir in curry and cumin; cook 1 minute, stirring.
Add broth and raisins; heat to boiling on MEDIUM-HIGH.
Boil 2 minutes.
Remove from heat.
Stir in peas, lime juice, and chicken; stir to coat.
Spoon onto serving platter.
Sprinkle with raspberries and cape gooseberries.
Each serving provides: an excellent source of vitamins A, C and potassium and good source of folate, magnesium, and fiber.
Credit: Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
|Nutritional Information per Serving|
|Calories: 332||Carbohydrates: 23g|
|Total Fat: 7.3g||Cholesterol: 100mg|
|Saturated Fat: 1.3g||Dietary Fiber: 5g|
|% of Calories from Fat: 20%||Sodium: 463mg|