Curried Rice with Chicken& Walnuts

Main Ingredient: Walnuts Chicken Rice and Grains Apple
Course: Various Main Dishes
Cuisine: Indian
Dietary: Weightwatchers
Yield:

Curried Rice with Chicken& Walnuts ingredients

2 t Canola oil
2 oz Coarsely chopped Ca. walnuts
1 T curry powder
1 T All-purpose flour
1 t Ground ginger
1⁄2 t Ground allspice
1 c Low-sodium chicken broth
5 oz chicken breast -- cubed (skinless, boneless)
1 c Unsweetened applesauce
4 oz Aromatic rice
1⁄2 c Plain nonfat yogurt

Cooking Curried Rice with Chicken& Walnuts

1. In medium nonstick skillet, heat oil. Add next 5 ingredients and stir-fry 2 minutes.
2. Add chicken broth, stirring until smooth.
3. Add chicken and applesauce; cook 3 minutes more.
4. Add rice and 1 cup water to pan; simmer, covered, 15 minutes; stir 2-3 times, until rice is cooked.
5. Remove from heat; stir in yogurt.
6. Each serving provides: * 1 FA, 1/2 FR, 1-1/2 P, 1 B, 25 C Per serving: * 317 cal, 15 g pro, 38 g car, * 12 g fat: 6 g poly, 4 g mono, 1 g sat * 63 mg sod, 21 mg chol Source: Wonderful World of Walnuts Ricei (Weight Watchers Magazine in association with The Rice Council and The Walnut Marketing Board).