Prep 15 mins
Cook 15 mins
This adaptation has long been one of my favorite recipes and i was quite surprised to realize I had not posted it until now. I like to serve this over brown rice, but white rice works just as well. The original comes from "Chicken Light," a cooking bible for those of us who live on the lighter side. The small amount of peanut butter in the sauce gives this dish the luxuriousness of a traditional peanut stew without all the calories. I have tried to freeze this once and did not have good results; just means one needs to eat it all up.
- 3 tablespoons flour
- 1⁄4 teaspoon salt
- 1 1⁄2 teaspoons curry powder
- 1 teaspoon ground ginger
- 1 teaspoon cumin
- 1⁄4 teaspoon cayenne
- 1 lb boneless skinless chicken breast, cut into strips 1/2 inch thick
- 2 teaspoons olive oil or 2 teaspoons canola oil
- 1 red bell pepper, cut into 1/2 inch strips
- 1⁄2 green pepper, cut into 1/2 inch strips
- 1⁄2 yellow peppers or 1⁄2 green pepper, cut into 1/2 inch strips
- 1 red onion, cut in half then into thin strips
- 2 garlic cloves, minced
- 1 cup fat-free chicken broth
- 2 tablespoons reduced-fat peanut butter
- Mix together the flour, salt, curry powder, cumin and ginger on a large sheet of waxed paper. Dredge the chicken and shake of the excess, reserving the leftover seasoned flour for later.
- In a large non-stick skillet, heat 1 1/2 teaspoons of oil until hot but not smoking. Add the chicken, stirring occasionally until the chicken is lightly browned all over, about 6 minutes. Transfer the chicken to a plate.
- Add the remaining 1/2 teaspoon of oil to the skillet, along with the peppers, onion and garlic. Cook until the vegetables are softened, about 5 minutes. If the pan seems too dry, sprinkle a little water inches just remember not to add too much so as to steam the veggies.
- Sprinkle the reserved seasoned flour mixture over the vegetables. Stir until the flour is fully incorporated and you see no white in the pan.
- Add the broth and peanut butter to the pan and mix until the peanut butter is mixed into the broth. Return the chicken to the pan, cover and simmer until the chicken is cooked through and the sauce has thickened, about 5 minutes.
- Serve over brown or white rice and enjoy.
Very filling and tasty. I loved it for the texture but it wasn't as flavorful as I was expecting. I may have overpowered the dish by using extra peppers and less chicken (cooking for two).
This was wonderful on a cold winter night. We will definitely make this again.
NO shortage of flavor here! This quick and easy dish is Absolutely wonderful. I used boneless chicken thighs. I did have to add 2 tablespoons more flour. Red, orange and green peppers where great in this! I didn't have fresh broth so I used canned which was 14 1/2 ounces using it all just because it would have got lost in the fridge. If you do open a can step #3 directs to use water to help cook the veggies if needed if so use some broth in place of the water no waste. ;) This is a must make recipe. I served it with Party Brown Rice with Pistachios and Cranberries.