Ingredients

  • Vegetable Cooking Spray
  • 12-16 ounces boneless, skinless chicken breast, cubed
  • 1/2 cup chopped onion
  • 2 cloves garlic
  • 1 medium head cauliflower, cut into florets
  • 2 medium potatoes, peeled, cut into 1/2-inch cubes
  • 2 large carrots, cut into 1/2-inch slices
  • 1-1/2 cups reduced sodium fat-free chicken broth
  • 3/4 teaspoon ground turmeric
  • 1/4 teaspoon dry mustard
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1 tablespoon flour
  • 2 tablespoon cold water
  • 1 large tomato, chopped
  • 2 tablespoons finely chopped parsley
  • 1-2 tablespoons lemon juice
  • Salt, cayenne, and black pepper, to taste


Directions

  1. Spray large saucepan with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes.
  2. Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with salt, cayenne, and black pepper.


Recipe Yield: Yield: 4 Servings

Nutritional Information Per Serving:

Calories: 250
Fat: 3.1 grams
Sodium: 203 milligrams
Cholesterol: 51.7 milligrams
Protein: 28.4 grams
Carbohydrates: 29 grams

Content Continues Below ⤵ ↷

Diabetic Exchanges

2 Vegetable, 1 Bread, 2 Meat



Book Title: 1,001 Recipes For People with Diabetes

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