Saturday, December 1, 2012

[MC-AllEthnic-Recipes] WW Chicken Saagwala - 6 pts plus - 8g Carbohydrate; 3g Dietary Fiber

 

                     
* Exported from MasterCook *
 
WW Chicken Saagwala - 6 pts plus
 
Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Poultry/Fowl
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        Tablespoons  olive oil -- divided
  4          teaspoons  curry powder -- mild variety
  1           teaspoon  ground coriander
     1/2      teaspoon  ground cumin
  2        Tablespoons  ginger root -- fresh, finely chopped
  2             medium  garlic clove -- finely chopped
  1              pound  uncooked boneless skinless chicken breast -- cut into 1 1/2-inch cubes
  2              large  fresh tomatoes -- ripe, seeded and chopped into 1/2-inch pieces
  10            ounces  fresh spinach -- baby leaves
     1/2      teaspoon  sea salt
     1/4           cup  water
  2        Tablespoons  cilantro -- fresh, chopped
 
Place 1 tablespoon of oil, curry powder, coriander, cumin, ginger and
garlic in a large nonstick skillet; cook over medium heat, stirring
occasionally, until toasted and fragrant, about 2 to 3 minutes.
 
Add remaining tablespoon of oil and chicken to skillet; stir to coat with
spiced oil.
 
Add tomatoes to skillet; cover skillet and cook for 10 minutes. Uncover
skillet and stir to combine.
 
Add spinach to skillet; cover and cook for 5 minutes more. Uncover skillet
and stir to combine.
 
Add salt, water and cilantro to skillet; simmer for 1 minute.
 
Makes 4 servings; Yields about 1 1/2 heaping cups per serving.
 
Notes: Round out this classic Indian dish with a simple yet flavorful rice
recipe: Cook brown basmati rice with 1/2 a diced onion, a small piece of a
cinnamon stick and 1/2 a bay leaf. Just remove the spices before serving.
 
 
Serves 4
Prep time: 18 mins
Cook time: 20 mins
 
We get a lot of requests for light Indian recipes and this one's a winner.
Just the right amount of spice and lots of fresh spinach.
 
Description:
  "6 pts plus"
Cuisine:
  "Indian"
Source:
  "Weight Watchers International"
S(Formatted by Chupa Babi):
  "Nov 2012"
Yield:
  "6 cups"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 229 Calories; 9g Fat (35.1%
calories from fat); 29g Protein; 8g Carbohydrate; 3g Dietary Fiber; 66mg
Cholesterol; 375mg Sodium.  Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1
Vegetable; 1 1/2 Fat.
 
 
Nutr. Assoc. : 0 0 0 0 0 0 902314 0 0 0 0 0
 

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