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
- 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.
- 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.
Nutritional Information Per Serving:
Calories: 250
Fat: 3.1 grams
Sodium: 203 miligrams
Cholesterol: 51.7 miligrams
Protein: 28.4 grams
Carbohydrates: 29 grams
Diabetic Exchanges
2 Vegetable, 1 Bread, 2 Meat
Source: 1,001 Recipes For People with Diabetes