This is an amazingly flavorful dish. I made a few changes to make it "healthified." I used almond milk instead of fat free half-n-half, guar gum instead of cornstarch, Swerve in place of sugar, one onion in place of 2, and cauliflower in place of white rice. All of these little changes make a HUGE difference in the nutritional information without changing the flavors. Enjoy!
If you want to watch me on television making a healthy "rice" dish, click HERE.
2 lbs boneless skinless chicken breasts
1 onion, chopped
6 garlic cloves, minced
1 (14 1/2 ounce) can chicken broth
1/2 cup natural peanut butter
1 TBS curry powder
1/2 TBS Thai seasoning
1 1/2 cups vanilla almond milk or coconut milk
2 tsp guar gum (thickener, optional)
1/2 tsp coconut extract
1 tsp Swerve (or a drop of stevia glycerite)
1 head cauliflower, "riced"
"RICE": Place the cauliflower heads into a food processor (click HERE to find the one I use), pulse until small pieces of 'rice.'
Cube chicken and brown, add onions and garlic, and saute until onion is tender. In large pan, combine chicken broth, peanut butter, and curry seasonings. When well combined, add chicken mixture to the pan. Simmer uncovered, stirring occasionally, for about 30 minutes, until chicken is cooked through and sauce has reduced slightly. Thoroughly combine almond milk, guar gum, coconut extract and sweetener, cauliflower rice and add to the chicken mixture. Simmer, stirring, until sauce has thickened to desired consistency, 10 minutes or so. Top with grated coconut. Makes 8 servings.
NUTRITIONAL COMPARISON (per serving)
Traditional Chicken and Rice = 528 calories, 67.7 carbs, 1.6 fiber
"Healthified" Chicken and Rice = 291 calories, 10 carbs, 2.6 fiber
NUTRITIONAL COMPARISON (per cup):
White Rice = 242 calories, 53 carbs, 0 fiber
Brown Rice = 218 calories, 46 carbs, 4 fiber
Cauliflower "Rice" = 28 calories, 3 carbs, 1 fiber