Chicken Curry and Grilled Asparagus With Caramel Vinaigrette
Meal Time - 40 minutes / Serves 4
Cooking Sequence
- Prepare asparagus through step 1 - 5 minutes
- Prepare curry - 25 minutes
- Complete asparagus and serve - 10 minutes
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Chicken Curry
Ingredients
1/2 lb fresh sugar snap peas (rinsed)
2 green onions (rinsed)
3 boneless skinless chicken breasts (about 1 3/4 lb)
1/2 teaspoon kosher salt
1/4 teaspoon pepper
1 tablespoon canola oil
3 tablespoons curry powder
1 cup reduced-sodium chicken broth
1 cup coconut milk
2 (10.75-oz) cans condensed reduced-sodium cream of chicken soup
Steps
- Cut peas into bite-size pieces; set aside. Slice green onions thinly; set aside. Cut chicken into bite-size pieces (wash hands); season with salt and pepper.
- Preheat medium saucepan on medium-high 2–3 minutes. Place oil in pan; swirl to coat. Add chicken (wash hands); cook 6–8 minutes or until browned. Stir in curry powder; cook 1 more minute.
- Stir in peas, broth, coconut milk, and chicken soup; bring to a boil. Reduce heat to low, stir in green onions; cook 5 more minutes for flavors to blend. Turn heat off; can stand 10–15 minutes for additional flavor development. Curries are traditionally served over white rice.
CALORIES (per 1/4 recipe) 460kcal; FAT 20g; CHOL 120mg; SODIUM 830mg; CARB 23g; FIBER 4g; PROTEIN 47g; VIT A 25%; VIT C 60%; CALC 10%; IRON 35%
Grilled Asparagus With Caramel Vinaigrette
Ingredients
1 lb fresh asparagus spears (rinsed)
3 tablespoons canola oil, divided
1/4 teaspoon kosher salt
1/4 teaspoon pepper
1/4 cup brown sugar
2 tablespoons unsalted butter
2 tablespoons rice vinegar
Steps
- Cut 1 inch from tough root end of asparagus spears and discard. To do this quickly, group half the spears together, align ends, and slice with sharp knife. Place asparagus in medium bowl with 1 tablespoon of the oil, salt, and pepper; toss to coat.
- Stir together in a microwave-safe bowl, brown sugar, butter, and vinegar. Microwave on HIGH 1–3 minutes or until butter melts and mixture boils. Slowly whisk in remaining 2 tablespoons oil until well blended.
- Meanwhile, preheat large grill pan (or sauté pan) on medium-high 2–3 minutes. Place asparagus in pan; cook 3–4 minutes, turning occasionally, or until desired tenderness. Transfer asparagus to serving dish and top with caramel vinaigrette. Serve warm.
CALORIES (per 1/4 recipe) 190kcal; FAT 16g; CHOL 15mg; SODIUM 80mg; CARB 11g; FIBER 1g; PROTEIN 1g; VIT A 15%; VIT C 8%; CALC 2%; IRON 4%
Utensils & Cookware
- large grill pan (or sauté pan)
- medium saucepan
- microwave-safe bowl
- medium bowl, whisk
- cooking spoons
- knife and cutting board
- measuring utensils
Shortcuts & Tips
The caramel vinaigrette may thicken and separate somewhat as it cools, so be sure to serve it warm.
Recipe Version 05/09-0106
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