Looking for a healthy, fresh and easy dinner to put together that will be a sure crowd winner? Well look no further this healthy chicken and veggies with yogurt curry sauce over noodles will hit the mark. If you have never tried a curry dish at home this is the one to try. It is not overwhelming with spices and oil. It provides the right balance of spices and flavor to not offset your taste buds. By using yogurt as the base of the sauce it provides a lovely creaminess and helps to lighten up the dish without all the added fat that you may find in other curry dishes. So plan your weekly menu to try something new, light and full of color and flavors with this tasty recipe.
This dish is full of veggies and offers an array of nutrients. Cabbage provides vitamin C, folate and fiber. Broccoli is also high in fiber and a good source of riboflavin, vitamin B6, vitamin C, beta carotene and lutein. Red onions provide the flavonoid quercetin, which may help with heart disease by reducing the oxidation of LDL cholesterol.
Plain non-fat yogurt is great for creating creaminess in cooking. It is a good replacement for mayonnaise, sour cream and heavy cream in some dishes. This substitution will help to reduce the amount of saturated fats in your dish and aid in cutting back on calories.
A fast cooking method such as sautéing, steaming, stir-frying or microwaving will help to preserve the water soluble vitamins found in many vegetables such as vitamin C and folate.
I used chicken breast in this dish for the protein. However, if you would like to make this dish vegetarian, tofu or beans are a great substitution. I have made this dish with tofu and black beans and it turned out great. Just simply skip the step to add the chicken and instead add the tofu and black beans and sauté for about 5 minutes.
This sauce comes together in 5 minutes. You want to stir in the yogurt and lime juice at the end and remove from heat.
I find it easier to add in the noodles first and give them a coat in the sauce before adding the veggies to the pan. Rice noodles are used here but any noodle will work. This dish would also be good served over a bed of steamed rice or quinoa.
If you follow my blog then you know I love colorful dishes. One reason I love this dish is because it is full of colors. The curry powder gives this dish a beautiful yellow hue and the purple of the red onions and green broccoli pop.
Garnishes take just a short amount of time to prepare but really do offer the dish a complete and finished look. Plus the fresh flavors of the raw garnish and the squeeze of lime really help bring out all the wonderful flavors of this dish. So take the extra 5 minutes to prepare some garnishes and I am sure you and your guests will be very happy.
Add some spice to your plate and try this beautiful and tasty chicken and veggies with yogurt curry sauce for your next meal!
Chicken & Veggies with Yogurt Curry Sauce over Noodles
Author: Brittany Sparks
Makes: 14 Servings
Prep Time: 15 min
Cook Time: 15 min
Total Time: 30 min
Ingredients
2 Tbsp Olive Oil
4 Cups Green Cabbage, Chopped
1 Red Bell Pepper, Diced
1 Cup Broccoli, Chopped
1 Medium Red Onion, cut into 1 inch pieces
2 Medium Carrots, Shredded
1 Tbsp Garlic, Minced
1 Tbsp Ginger, Minced
1 Tbsp Curry Powder
2 Tsp Salt
1 Tsp Pepper
8 oz (227g) Rice Noodles, cooked according to package directions
3 Chicken Breasts (330g), pounded ¼ inch thick & cut into 1 inch pieces
Sauce
1 Cup Low Sodium Chicken Broth
2 Tsp Cornstarch
1 Tbsp Lime Juice
6 oz (3/4 cup) Non-Fat Plain Yogurt
1 Tsp Curry Powder
Optional Garnishes
1 Jalapeño, Thinly Sliced
Cilantro
Green Onion
Lime Wedge
Directions
Cook the rice noodles according to package directions, set aside.
In a large non-stick pan heat the olive oil over medium heat. Add the onion, bell pepper, broccoli and cabbage. Sauté for 5 minutes over medium heat.
Add in the chicken, carrots, 1 tablespoon of curry powder and the salt and pepper. Stir to combine. Cook for 5 to 7 minutes or until the chicken is done, stirring occasionally.
Add in the garlic and ginger and cook for 1 minute. Remove chicken and vegetable mixture to a large dish and set aside. In the same pan add 1 teaspoon of curry powder and the cornstarch. Heat over medium heat and cook for about 30 seconds.
Add in the chicken broth and stir until combined. Bring the mixture to a boil, stirring frequently. Add the yogurt and lime juice and stir to incorporate into the sauce. Remove from heat.
Add the noodles to the sauce and mix. Then add back the chicken and veggies. Toss to combine.
Serve immediately and garnish with sliced jalapeños, green onion, cilantro and a lime wedge.
Nutrition Facts
Serving Size (1 cup):
Calories 142, Total Fat 2.9 g, Monounsaturated Fat 1.7 g, Saturated Fat 0.5 g, Polyunsaturated Fat 0.4 g, Sodium 408 mg, Total Carbohydrate 19 g, Dietary Fiber 2 g, Protein 9.2 g, Potassium 284 mg, Phosphorous 126 mg