Ingredients:

• 3 cups prepared brown rice (2 cups water, 1 cup rice)
• 1 tablespoon canola oil
• 1 onion, chopped fine,
• 2 tsp fresh garlic paste or finely chopped fresh garlic
• 2 tsp grated fresh ginger
• 2 tsp curry powder
• 1 tsp garam masala
• 1 can no-sodium-added diced tomatoes with juice
• 2 chicken breasts, skinless and cubed
• 1/3 cup fat-free plain yogurt
• 2 tablespoons chopped cashews, toasted

Directions:

1. Heat oil in a large nonstick wok or Dutch Oven over medium heat. Add the onion, garlic, and ginger and cover with a lid. Sweat the veggies for several minutes over low heat. Stir and continue sweating. Add the curry powder and cook briefly.
2. Add the tomatoes, garam masala spice mix, and chicken. Cover and cook until the chicken is done.
3. Remove from heat. Add the yogurt and stir well.
4. Serve the chicken over rice, topped with toasted cashews.

Chef's Tips:

• Garam masala is an Indian spice mix that is in the spice section of most grocery stores. It is used in many Indian dishes.
• We molded the rice in a shot glass for the photo. Short grain brown rice takes on a lot of water and is easy to shape, especially in short glasses.

Nutrition Information:

• Serves 4. Each serving: 1.5 cups.
• Each serving contains 309 calories, 8 g fat, 1 g saturated fat, 0 g trans fat, 29 mg cholesterol, 54 mg sodium, 43 g carbohydrate, 4 g fiber, 5 g sugar, and 17 g protein.