- 3 cups prepared brown rice (2 cups water, 1 cup rice)
- 1 tablespoon canola oil
- 1 onion, chopped fine,
- 2 tsp fresh garlic paste or finely chopped fresh garlic
- 2 tsp grated fresh ginger
- 2 tsp curry powder
- 1 tsp garam masala
- 1 can no-sodium-added diced tomatoes with juice
- 2 chicken breasts, skinless and cubed
- 1/3 cup fat-free plain yogurt
- 2 tablespoons chopped cashews, toasted
- Heat oil in a large nonstick wok or Dutch Oven over medium heat. Add the onion, garlic, and ginger and cover with a lid. Sweat the veggies for several minutes over low heat. Stir and continue sweating. Add the curry powder and cook briefly.
- Add the tomatoes, garam masala spice mix, and chicken. Cover and cook until the chicken is done.
- Remove from heat. Add the yogurt and stir well.
- Serve the chicken over rice, topped with toasted cashews.
- Garam masala is an Indian spice mix that is in the spice section of most grocery stores. It is used in many Indian dishes.
- We molded the rice in a shot glass for the photo. Short grain brown rice takes on a lot of water and is easy to shape, especially in short glasses.
- Serves 4. Each serving: 1.5 cups.
- Each serving contains 309 calories, 8 g fat, 1 g saturated fat, 0 g trans fat, 29 mg cholesterol, 54 mg sodium, 43 g carbohydrate, 4 g fiber, 5 g sugar, and 17 g protein.
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.