Monday, September 24, 2012

Indian Chicken with Roasted Cauliflower & Curry Yogurt Sauce

9 oz (cooked weight) of grilled chicken (1 1/2 Leaner)
*This is approx 14 oz raw weight of chicken
12 oz bag of frozen cauliflower (4 Green)
*12 oz frozen bag of cauliflower yielded 340 grams cooked weight
1 red bell pepper (2 green)
1 tsp olive oil (1 Healthy Fat)
1 cup reduced sodium chicken broth (1 Condiment)
1 tsp yellow curry powder (1 Condiment)

Indian Yogurt Sauce:
1 single serving Fage Plain Greek Yogurt (7 oz container) (1/2 Lean)
1 TB light mayonnaise (1 Healthy Fat)
1 TB yellow mustard (1 Condiment)
1 tsp yellow curry powder (1 Condiment)
2 packets Splenda (2 Condiments)

Preheat oven to 375 degrees. Break up the cauliflower or use bag of frozen cauliflower and place in a 13 x 9 baking dish. Pour chicken broth over the cauliflower. Sprinkle 1 tsp of Curry Powder over the cauliflower.  Bake at 375 degrees for 45 minutes, turning every 15 minutes.

Using olive oil, light saute red bell peppers until tender.  Grill 2 boneless skinless chicken breasts and cooked until done on a indoor or outdoor grill.  Shred grilled chicken.  Mix shredded chicken and bell peppers together.

Make the yogurt sauce by mixing all the ingredients. Spoon sauce over grilled chicken, hot cauliflower and serve.

This recipe makes 2 servings.

Each serving is 1 Lean, 3 Green, 1 Healthy Fat, 3 Condiments.
345 calories, 16 g carbs, 12 g fat, 39 g protein


Seriously Though said...

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Anonymous said...

Made this tonight. It was great! I did not make but half the sauce though. It seemed like enough. :-). THANK YOU!

Anonymous said...