Sunday, October 24, 2010

Indian Curry Chicken with Grated Squash

I have been craving some Indian food like crazy since starting Medifast.  So I decided to whip this up!  I actually made 4 Lean and Green meals to enjoy this week.


Indian Curry Chicken

1.5 lbs frozen boneless skinless chicken breast
2 TB Extra Virgin Olive Oil
1 teaspoon Garlic Powder
1 teaspoon Onion Powder
1 teaspoon Paprika
2 teaspoon Curry Powder



Grated Squash

1 Spaghetti Squash
1 Green Bell Pepper
1 teaspoon mustard seeds
1 teaspoon cumin seeds
1 teaspoon fennel seeds

Serving Size and Notes: 
This makes 4 Lean and Green Meals, but not complete.  There is still a couple of ounces of lean and 1 serving of green not used.  Please be sure to incorporate this in your diet or increase the recipe.

This exact recipe yielded me: 2 4 ounce servings of chicken, 2 5 ounce servings of chicken, 1.5 healthy fat servings per meal and 2 higher carb green servings per meal.
Please note: there are 4.25 condiments per serving which is over Medifast guidelines.

Directions:

1. Preheat oven to 350 degrees.  Cut Spaghetti Squash in half and scope out seeds













2. Fill a baking dish with 2 inches of water. Vent the squash by slicing with a knife.  Bake for 30 minutes.













3. Bake for 30 minutes and remove from oven.

















4. Scope Spaghetti Squash out with a fork.

















5. Chop up Green Bell Peppers













6. Healthy saute using 2 TB of water













7. Add mustard seeds, cumin seeds and fennel seeds













8. Mix together with Spaghetti Squash in a serving dish













9. Mix together olive oil, garlic powder, onion powder, paprika and curry together in a large zip lock bag.

















10. Add chicken and coat well.  Let marinade for for 30 minutes.













11. Spray a baking dish with Pam and add chicken.  Bake at 375 degrees for 30 minutes.













12. Remove from oven and weigh chicken into portions.  This chicken made 2 5 ounce portions and 2 4 ounce portions.













13. Divide into containers for the fridge!













14. Serve and enjoy!

6 comments:

Sandy said...

I love Indian food. this looks like a wonderful dish. I have never made spaghetti squash before so thanks for the step by step. It really helps!

Colonel Squeaky said...

I love this dish SO much! I use the marinade all the time. Thanks for a wonderful recipe once again!

Joy Buttron said...

this looks so good and i have really missed curries! i'm thinking to put the chicken on the bbq? will that work?

Bellahecate said...

Can this be frozen as well?

Bellahecate said...

Made this tonight and the only thing i switched was i used yellow peppers instead of green. This was FANTASTIC!!!

Stay at Home Attorney said...

Looks great! I love curry. The spaghetti squash is a great idea to keep the carbs low.