Coo-Chi Chicken Tenders

Celebrate National Nutrition Month with these four quick and tasty recipes!

By: Jodie Shield, RDN

Every March the Academy of Nutrition and Dietetics celebrates National Nutrition Month.  This year’s theme: Enjoy the taste of eating right! I am thrilled that four recipes from my book Healthy Eating, Healthy Weight for Kids and Teens are being featured on their website (and mine) this year: Chickpea Salad, Speedy Stir-Fry Rice, Fruit Kabobs with Fluffy Fruit Dip, and Coo-Chi Chicken Tenders.  Consumer research is clear: taste trumps everything else when deciding what to eat.  I hope you and your family will enjoy all of these healthy, delicious recipes.  Which one was your favorite?

Coo-Chi Chicken Tenders

6 servings

Ingredients:

• 1 pound chicken tenders
• ¾ teaspoon garlic powder
• 2 teaspoons curry powder, divided in half
• 1 tablespoon olive oil
• 1 (14-ounce) can low-sodium chicken broth
• 1 (16-ounce) package of mixed chopped vegetables (available in the produce department)
• 1 cup uncooked couscous

 Directions:

1. Place chicken in a medium bowl. Sprinkle with garlic powder and 1 teaspoon curry powder; toss to coat.
2. Heat oil in large, deep skillet over medium-high heat until hot. Add chicken to skillet, and stir-fry for about 5 minutes or until chicken is no longer pink in center.  Transfer chicken to a plate and set aside.
3. Add broth, mixed vegetables, and remaining curry powder to skillet; bring to boil over high heat. Cover with skillet lid and boil for about 2 minutes.
4. Stir in couscous and top with chicken. Cover and remove from heat. Let stand for 5 minutes or until liquid is absorbed.

Variations: For a sweeter flavor, toss in a few raisins with broth  and vegetables.  Reduce curry power to 1 teaspoon for a milder dish.

Nutritional Information per Serving (1/6^th of recipe): 255 calories, 23.6 grams protein, 27.8 grams carbohydrate, 4.7 grams fat, 1 gram saturated fat, 41.8 milligrams cholesterol, 4.9 grams fiber, and 133 milligrams sodium

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