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Look to the Eat Well, Live Well symbol for healthier meals. The person watching their weight can pay attention to portion size and be satisfied. And everyone else will appreciate the flavor and ease that these meals bring to the table. When you have an Eat Well, Live Well dinner meal, here's what you get:
At least 2 (and sometimes 3) fruit and vegetable servings.
Mostly "better" carbohydrates - from whole grains, beans, vegetables and fruits.
No more than 600 calories, 7 grams saturated fat and 1000 mg of sodium per serving.
(For comparison, the Daily Values, a set of general guidelines for a healthy diet, call for less than 20g saturated fat and under 2,400mg of sodium in a 2,000 calorie diet.)
Boneless Chicken Thighs with Red Curry Sauce
Serves: 6 Active Time : 30 min
Total Time: 30 min
2 bunch (about 2-1/2 lbs ea) rappi, trimmed and chopped
1 Tbsp olive oil
1 1/2 lb boneless chicken thighs
1/2 onion, thinly sliced (about 2 cups)
Few cumin seeds
1 cinnamon stick
5 whole cloves
1/2 pkg Thai House Red Curry Sauce (1/2 cup) (International Foods)
1/2 ginger paste
1 tsp mint, cut in thin strips (chiffonade)
Bring large pot of salted water to boil on HIGH; add rappi and blanch 2-3 min. Drain. Shock (to stop cooking process) by transferring to a bowl of ice water; drain and set aside.
Heat oil in large skillet on MEDIUM, until oil faintly smokes. Add chicken; turn when caramelized (edges turn paper-bag brown about one-quarter of the way up sides), 3-4 min per side. Add onion; cook, stirring, 2 min. Add cumin seeds, cinnamon, and cloves. Cook, stirring occasionally, 3-4 min, until onions are caramelized.
Add sauce, ginger paste, and mint. Reduce heat to MEDIUM-LOW; simmer 8-10 min or until internal temperature of chicken reaches 165 degrees. Check by inserting thermometer into thickest part of meat.
Add rappi to pan with chicken mixture; heat 2 min or until heated through. Before serving, remove cinnamon stick.
Option: Garnish with cilantro.
Recipe featured in Wegmans Menu Magazine Winter 2005, on pg.32.
Nutrition Info: Each serving (about1 chicken thigh, 3/4 cup rappi with sauce) contains 230 calories, 9g carbohydrate (5g fiber), 25g protein, 12g fat (4g saturated fat), 85mg cholesterol and 430mg sodium. Diabetes Exchanges: 0.5 Carbohydrate, 3 Meat
