Curried Chicken Casserole
|Canned pineapple chunks||8 Ounce (1 Can)|
|Frozen cauliflower, broccoli, and carrot blend||3 Cup (48 tbs) (loose pack)|
|Water||1⁄4 Cup (4 tbs)|
|Boneless skinless chicken breast halves||8 Ounce, cut into bite size strips|
|Low fat plain yogurt||8 Ounce|
|All purpose flour||2 Tablespoon|
|Curry powder||2 Teaspoon|
|Chopped salted peanuts||2 Tablespoon|
Drain pineapple, reserving juice; set aside.
In a 2 quart casserole combine frozen vegetables and water.
Cook, covered, on 100% power (high) for 4 to 6 minutes or till vegetables are nearly thawed, stirring once.
Stir in chicken and reserved pineapple juice.
Cook, covered, on high for 5 to 8 minutes or till chicken is no longer pink, stirring once.
Meanwhile, for sauce, stir together yogurt, flour, curry powder, and salt; stir into casserole.
Cook, uncovered, on high for 4 to 7 minutes or till sauce is thickened and bubbly, stirring after every minute.
Stir in pineapple chunks.
Cook, uncovered, on high for 30 seconds or till heated through.
Garnish with peanuts.
Serving size: Complete recipe
Calories 954 Calories from Fat 212
% Daily Value*
Total Fat 25 g38.3%
Saturated Fat 5.9 g29.5%
Trans Fat 0.1 g
Cholesterol 145.1 mg48.4%
Sodium 1549 mg64.5%
Total Carbohydrates 106 g35.2%
Dietary Fiber 18.6 g74.4%
Sugars 51.7 g
Protein 79 g157.2%
Vitamin A 79.5% Vitamin C 133.5%
Calcium 62.4% Iron 39.6%
*Based on a 2000 Calorie diet