Piquant Chicken with Lemon Rice with Peas
refrigerated butter-flavored cooking spray
1 3 1/2-pound (1680 g) frying chicken, cut into 10 pieces, skin removed and discarded
1 medium onion, diced
1 medium green bell pepper, seeded and diced
2 large cloves garlic, minced
3 sprigs fresh thyme or 1/2 teaspoon crushed dried
2 to 2 1/2 teaspoons (10 to 12.5 ml) curry powder
1 14 1/2-ounce (435 g) can no-salt-added diced tomatoes
1 teaspoon (5 ml) celery flakes
1 packet sugar substitute that will retain sweetness during long cooking
2 teaspoons (10 ml) white wine vinegar
2 tablespoons (30 g) currants
- Lightly coat a large nonstick skillet with cooking spray. Place over medium heat and add the chicken pieces. SautÃ© for 5 minutes per side, turning once.
- Put onion, bell pepper, and garlic in a 3 1/2-quart crockery slow cooker. Top with browned chicken pieces. Add thyme sprigs. In a bowl, combine curry powder, tomatoes, celery flakes, sugar substitute, and white wine vinegar. Pour over chicken pieces. Sprinkle with currants. Do not stir. Cover and cook on low for 6 to 8 hours or on high for 2 to 3 hours.
- Serve over rice.
Per serving: 226 calories (31% calories from fat), 29 g protein, 8 g total fat (2.1 g saturated fat), 9 g carbohydrates, 2 g dietary fiber, 84 mg cholesterol, 93 mg sodium
Diabetic exchanges: 3 1/2 lean protein, 1/2 carbohydrate (2 vegetable)