Monday, September 9, 2013

Monday's Dinner

Today I'm making a new Dish: Garam Masala Chicken Stew with Peas and Potatoes

ingredients
  • Nonstick cooking spray
  • 6largeskinless, boneless chicken thighs (about 1 1/2 pounds)
  • 12ounces red potatoes, cut into 1/2-inch cubes (4 small or 2 medium)
  • 1mediumonion, thinly sliced
  • 1 1/2teaspoons grated fresh ginger
  • 2clovesgarlic, minced
  • 1/2teaspoon salt
  • 1/2teaspoon ground black pepper
  • 114 1/2ounce canreduced-sodium chicken broth
  • 18 ounce canno-salt-added tomato sauce
  • 1cup frozen peas
  • 1/2cup plain fat-free yogurt
  • 2teaspoons garam masala
directions
1.Lightly coat a large skillet with cooking spray. Heat skillet over medium-high heat. Add chicken thighs, meaty sides down; cook about 6 minutes or until brown on both sides, turning once.
2.In a 3 1/2- or 4-quart slow cooker combine potatoes, onion, ginger, and garlic. Top with chicken. Sprinkle with salt and pepper. Pour broth and tomato sauce over all.
3.Cover and cook on low-heat setting for 5 1/2 hours or on high-heat setting for 2 3/4 hours.
4.If using low-heat setting, turn cooker to high-heat setting. Stir in peas, yogurt, and garam masala. Cover and cook for 15 minutes more.
nutrition facts (Fragrant Garam Masala Chicken Stew with Peas and Potatoes )
  • Servings Per Recipe 6,
  •  
  • cal. (kcal) 239,
  •  
  • Fat, total (g) 5,
  •  
  • chol. (mg) 95,
  •  
  • sat. fat (g) 1,
  •  
  • carb. (g) 20,
  •  
  • Monosaturated fat (g) 1,
  •  
  • Polyunsaturated fat (g) 1,
  •  
  • fiber (g) 4,
  •  
  • sugar (g) 7,
  •  
  • pro. (g) 28,
  •  
  • vit. A (IU) 729,
  •  
  • vit. C (mg) 13,
  •  
  • Thiamin (mg) 0,
  •  
  • Riboflavin (mg) 0,
  •  
  • Niacin (mg) 9,
  • Pyridoxine (Vit. B6) (mg) 1,
  •  
  • Folate (µg) 40,
  •  
  • Cobalamin (Vit. B12) (µg) 1,
  •  
  • sodium (mg) 510,
  • Potassium (mg) 653,
  •  
  • calcium (mg) 71,
  •  
  • iron (mg) 2,
  •  
  • Percent Daily Values are based on a 2,000 calorie diet

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