2022.08.24 WednesdayUse a little plain flour to thicken sauces instead of adding ground. Caribbean chicken curry Make an easy chicken curry in half an hour. Next, we'll take a look at the nutritional breakdown for a number of common Indian dishes. Thanks again. Amount is based on available nutrient data. Bake in the preheated oven until the chicken thighs are no longer pink at the bone and the juices run clear, 50 to 60 minutes. To be sure this recipe can be made in 30 minutes, were keeping it simple without adding tons of chopped veggies. I made double of this and it was great. Cover your Instant Pot and set the valve to the sealing position. Red curry paste is made from crushed red chilies, garlic, lemongrass, shallots, ginger, and fish paste. As a side note, if you're making chicken curry at home, add a few extra vegetables. You can still search and find our health recipes here. From pancakes to loco mocos, you will find this list of restaurants helpful when planning your trip. This curry is full of hearty vegetables like zucchini, cauliflower, lemongrass and bok choy. Want to mix this dish up a bit? *Percent Daily Values are based on a 2,000 calorie diet. Total calories = 377. . How many calories are there in a curry? PSIf I may please make a suggestion. Turn it into a chicken and rice casserole make the recipe through step 4, then stir in a can of cream of chicken or cream of celery soup. Add the onion and garlic and cook until softened. It's a one-pan meal that's become a go-to dinnertime favorite. Calorie-count of common Indian starters and main courses. How does this food fit into your daily goals? Add the chicken, bell peppers, and onions to the oil and saute for 1 minute. Thanks . Cook according to the time listed on the rice package, usually 15 to 20 minutes. I also subbed heavy cream for the coconut milk. White rice contains 150 calories per half-cup serving. Garnish this diced chicken and rice recipe with fresh basil or cilantro and serve! Serving: 130 - g Calories . Instructions. Notify me via e-mail if anyone answers my comment. How to make easy chicken curry. Maybe its the brand of curry powder I use? We loved it. . Once hot, add the chicken to the pan and season with salt and pepper. Thanks again, Chelsea, for another keeper! 1 broiler/fryer chicken (3 to 4 pounds), cut up 1 teaspoon salt 1/2 teaspoon pepper 1/4 cup butter 2 medium tart apples, peeled and sliced 1 large onion, finely chopped 2 tablespoons all-purpose flour 2 tablespoons curry powder 1 can (14-1/2 ounces) chicken broth 3 tablespoons golden raisins 1/2 teaspoon grated orange zest boneless skinless chicken breasts or thighs. Have you ever asked yourself, "How much weight can I lose in a month?" Thank you! Add the yogurt and half of the spices (the other half will be used in the curry sauce), salt and pepper and stir to mix well. Facebook, Add the coconut milk, simmer for 15-20 minutes, over low heat. You also get 190 calories in 5 ounces, 22 grams of protein, 8 grams of fat and 7 grams of carbohydrates. We may earn a commission from your purchases. Chicken curry recipes | BBC Good Food - Recipes and cooking tips - BBC Add garlic and stir for about 1 minute. In same skillet, heat remaining butter over medium-high heat. SparkPeople closed in August 2021 so you can no longer save or track recipes. I noticed on the printed version there is no reference at all to your business or website. document.getElementById( "ak_js_4" ).setAttribute( "value", ( new Date() ).getTime() ); This field is for validation purposes and should be left unchanged. Calories, fat, protein, and carbohydrate values for for Chicken Curry and other related foods. Heat oil in a pot over a medium heat. 20 Healthy 5-Ingredient Dinners in 30 Minutes or Less. Arrange the chicken breasts skin-side up on the prepared baking sheet, and coat them with 1 tablespoon of olive oil and sprinkle with salt and pepper. All Right Reserved. Add coconut milk and chicken stock. Stir in flour and cook, stirring, until roux is a deep caramel brown, about 20 minutes. I just made this dish and its delicious!!! Easy Chicken Curry - Simply Delicious Calorie Goal 1864 Cal 136/2000Cal left Fitness Goals: Heart Healthy Fat 61 g 6/67g left Sodium 2076 mg 224/2300mg left So thrilled to hear that! Stir to combine. So, so happy to hear that!! Chicken Curry (Classic Malaysian Style) - Roti n Rice Thanks for the help. Mix everything together. Your email address will not be published. Step 1. Image Credit: Savoring Today 496 calories 8 grams of protein We love the abundance of vegetables used in this recipe, but Mathis warns that it contains a fair amount of saturated fat. Thai Chicken Peanut Noodles - The Endless Meal Chicken curry isn't one set recipe. Bring to a simmer, cover, and cook until the potatoes and carrots are tender, about 20-25 minutes. Our recipe uses some key things like garlic and onion, a good amount of chicken stock and a simple but special mix of herbs and spices from our seasoning mix - Add in a smidge of flour to thicken it all up & you've got an . Required fields are marked*. Homemade Japanese Curry Roux Sprinkle the chicken evenly with teaspoon salt, teaspoon pepper and 1 teaspoon curry powder. Add the lime juice and salt. A 1-cup serving of an average chicken curry dish with a cup of boiled white rice contains between 300 and 400 calories. Submit your question or review below. You'll also get 4 grams of protein and 36 grams of carbs along with 1.5 grams of fat. Sprinkle with 1 tablespoon curry powder and 1/2 teaspoon salt and saute about 1 minute longer til golden brown on the outside. Pour the mixture into a 913 baking dish, or a similar size dish. . I was planning to substitute regular milk anyway. So, go ahead and get out the pot in which you want to cook this curry chicken and rice dish. I love hearing from you! Place chicken into the slow cooker. Stir well to coat the rice, then stir in 4 cups of water. Your photo is being processed. In a large frying pan or pot, heat the oil over medium-high heat. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); I made this last night and it was out of this world! Thanks so much for taking the time to comment Sharron , I really cant wait to try it out. Thank you! A cup of yellow curry is maybe 150 grams, 380-400 calories. Cut the chicken into bite-size pieces. While Samosas were the easy gateway Indian food, after that meal I never shied away from any and all options on the menu. Thai Chicken and Rice (Easy One-Pan Recipe) You can easily make Chicken Curry in about 30 minutes in just one pot. Daal Palak (Lentil & Spinach Curry) - simplyrecipes.com I made this (I had a bag of chopped bell peppers so probably twice what the recipe called for. Mighty Nice Curried Chicken with Rice Recipe: How to Make It Author: Fox Valley Foodie Ingredients 2 teaspoons vegetable oil 4 ounces Yellow Curry Paste 3 medium carrots (julienned) 1 medium yellow onion (julienned) 1 red bell pepper (julienned) 1 lb skinless boneless chicken breast (thinly sliced) 13.5 ounce can unsweetened coconut milk Chopped fresh basil and cilantro 2 limes (quartered) So happy to hear this was a hit! Thai Chicken Curry Recipe: A Taste of Southeast Asian Flavors . Stir well. Old Fashioned Chicken and Rice Recipe - Lana's Cooking Stir in rice. Add minced garlic and ginger. Add chicken and cook until browned on all sides, 6 to 8 minutes. As a cooking newbie I was a bit challenged. Add onion, garlic and ginger and cook for 5 minutes, stirring occasionally. Stir in flour and curry powder until blended; cook an additional 2 minutes. Calories of Chicken Curry & Boiled Rice | livestrong Fry lightly. Use korma paste, turmeric and black onion seeds as the base for this mild, Indian spice-pot, made creamy with coconut milk Healthy chicken katsu curry 88 ratings This healthier katsu is coated in finely chopped flaked almonds and baked in the oven (rather than fried) until crisp and golden. Healthy Curry Chicken Recipes | EatingWell Add the chicken, lemongrass and kaffir lime leaves. If you are trying to follow a heart-friendly diet or just trying to watch your waistline, there are some foods that are best avoided. I totally forgot to add the coconut milk. So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today. Char the chicken pieces, without cooking through, and then transfer them to a plate. When the oil turns hot, add 1 small bay leaf (or 1 sprig curry leaves) 2 inch cinnamon piece 4 cloves 3 green cardamoms. Add in the ginger and garlic after a few minutes, then a squeeze of lemon to brighten up those flavors! Indian food can be your best bet for loads of flavor with fewer calories than other cuisines. Calories in Chicken Curry - Nutritionix boneless skinless chicken breast or thighs, (I use Thai Kitchen; reduce or increase as desired for spice levels), Serve over/with: cooked basmati rice and naan bread with additional fresh cilantro. Homemade Chicken Curry Calories, Carbs & Nutrition Facts - MyFitnessPal And, last but not least, take the lid off again and stir in the coconut milk. Combine the remaining 1 teaspoon of cornstarch with 2 teaspoons of water and mix . Season the chicken generously on all sides with salt and pepper. They are food snobs, and they need to be dealt with. Cover and allow to marinate for at least 10 minutes but up to 24 hours in the fridge. I didnt have the best curry powder which means it ended up a bit salty. Did you make this recipe? Transfer the chicken to a plate. In a bowl, mix flour and seasonings; toss with chicken. Step 2. What Happens to Your Body When You Eat NutsEveryDay. I love to use bone-in chicken thighs, but boneless breasts or thighs would work very well also. Add onions and cook, stirring, until light golden, 10 to 15 minutes. Please give it a rating! Once it's all toasty and smells heavenly, add in your marinating chicken. Add coconut milk and chicken stock. . Nutritionix sub-recipe for 1 cup: Serving Ingredient Calories; 147.48 g 147.48 g curry sauce 100 3.07 oz . Just 5 ounces of the well-known dish chicken tikka masala, a curry made with milk or cream, tomatoes, chicken meat, onions and spices, carries 230 calories, 19 grams of protein, 14 grams of fat and 5 grams of carbohydrates per serving. Calories, fat, protein, and carbohydrate values for for Chicken Curry and other related foods. Curried Chicken Salad with Grapes & Cashews - Once Upon A Chef We amp up those flavors with additional garlic, ginger, and onions. The mildest Indian chicken curry, known as chicken korma, contains onions, coconut milk, whipping cream, chicken and spices. (Chicken will not be cooked through yet) Transfer to a dish and cover to keep warm. Creamy Chicken Curry - Salu Salo Recipes Yes. Saute this till golden brown. 30-Minute Chicken Curry - Once Upon a Chef I followed the recipe- except for the chicken thighs as cubed breastmeat was on sale. If I pass a copy to a friend it needs to have some info to help them find your site. Remove from heat; let stand, covered, 5 minutes (mixture will be saucy). Adjust the thickness of the curry by adding more water to thin, if needed. Will definitely make again. Looking for good eats on the Big Island of Hawaii? Shred the chicken using two forks during the last 30 minutes of cooking. The flavor and the wonderful smells of the spices were superb! I noticed on the printed version there is no reference at all to your business or website. Oil, yogurt, and cream are used in a lot of favorite Indian dishes, supplying artery-clogging saturated fats to your diet. Calories in Chicken Curry with Rice - SparkRecipes Uncover, return chicken to the pan (do not stir it in, just arrange it in a single layer on top of the rice so it isn't all heaped in the center of the pan). Take the chicken out of the pan and put into a dish and cover to keep warm. Search no further! Rub chicken with 1 tablespoon oil, and season with salt and pepper. STEP-BY-STEP INSTRUCTIONS Flip the chicken over and cook the other side for an additional 5 minutes until browned. Chicken Curry Recipe - Swasthi's Recipes - Authentic Indian Recipes by 293 calories; protein 17.8g; carbohydrates 40.3g; dietary fiber 6.3g; sugars 4.6g; fat 6.8g; saturated fat 1.4g; cholesterol 37.1mg; vitamin a iu 899.3IU; vitamin c 13.9mg; folate 61.4mcg; calcium 66.2mg; iron 2.8mg; magnesium 40.2mg; potassium 417.6mg; sodium 418.8mg; thiamin 0.2mg. For example, curries of India differ in their calorie counts. Stir fry for 3-4min. Remove from the pan and set aside. Is the cost per serving or for the recipe? it will cost more up front of course you have those ingredients leftover to use again). You can still search and find our health recipes here. Set to manual pressure / high pressure for 5 minutes. Add chopped onion and cook for 5 minutes to soften. Women should aim for 25 grams of fiber daily, and men for 38 grams, according to the Academy of Nutrition and Dietetics. Delicious served with flat breads and rice. Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe. . Serve with your favourite steamed greens and a scattering of coriander Cardamom chicken with lime leaves 35 ratings If you're a true curry lover, the layers of spice in this fragrant and tender chicken thigh curry will really hit the spot Put the chicken breasts on a medium rimmed baking sheet, such as a 13 x 9 inch quarter sheet pan. Required fields are marked *. Still yum!) One option would be to choose a fibre-rich side such as chapati instead, which can also help reduce your overall carb intake by up to 40%. Calorie Goal 1733 Cal 267/2000Cal left Fitness Goals: Heart Healthy Fat 42.5 g 24.5/67g left Sodium 2266 mg Powered by the ESHA Research Database 2018, ESHA Research, Inc. All Rights Reserved, Creamy Garlic and Mushroom Chicken Thighs. Mary Lou Timpson, Colorado City, Arizona, One-Pan Chicken Rice Curry Recipe photo by Taste of Home. A lot of dishes are packed with calorie-free spices and herbs, so your waistline and taste buds will thank you. Stir in garlic, ginger, curry powder, coriander and ground red pepper; cook, stirring constantly, until fragrant, about 2 minutes. Gosh this was a wonderful curry. One-Pan Chicken Rice Curry Recipe: How to Make It - Taste of Home Working in two batches, brown chicken 3 to 4 minutes per side, and transfer to a plate. 5 secrets to easy, fast and delicious dinners. Kare Rice (Curry Rice) Recipe - NYT Cooking Kare Raisu (Homemade Japanese Curry Rice) Recipe - Serious Eats Easy Homemade Chicken Curry Recipe by Tasty Chicken Katsu Curry Rice - The Woks of Life It was so simple and delicious. Grease a 9x9-inch baking dish. Make this One Pot Curry Chicken and Rice when youre craving Indian food but you dont want to do a lot of dishes. Calories in Honey Mustard Roasted Chicken, Calories in Chicken and Vegetable Stir-Fry, Calories in Easy Slow Cooker Chicken Dinner, Calories in Thai Basil Chicken with Broccoli. Sorry it posted under another reply. Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe. Pat the chicken thighs dry with a paper towel. Spread the rice mixture into the bottom of the prepared baking dish. (All of these are optional but recommended) 2. Calories in Honey Mustard Roasted Chicken, Calories in Chicken and Vegetable Stir-Fry, Calories in Easy Slow Cooker Chicken Dinner, Calories in Thai Basil Chicken with Broccoli. This was great. Next, using the same pan, add the rice, broth, water, salt, sugar, and the rest of the curry powder. Add your favorite herbs and spices such as thyme or rosemary with the celery and onions for a delicious herbed flavor. The type of chicken curry you order at a restaurant or make at home isn't always specified. Maybe 520 calories for the chicken. One-Pot Japanese Curry Chicken and Rice Recipe - NYT Cooking One of the greatest benefits of choosing brown rice, however, is the added 2 grams of fiber it contains. In a large, 2-inch deep skillet with a lid, heat oil. Step 3. Source: EatingWell Magazine, September/October 1996. I love curry dishes from restaurants, but every time I try to make them at home, they dont taste right. Stir to combine. Chicken Curry with Rice Recipe | EatingWell Sprinkle the chicken with 1 tablespoon of curry powder and some salt. Mix the thickener: In a small bowl, combine 1/2 cup coconut milk and 1 1/2 tbsp cornstarch. Add in some chicken broth too, and then after simmering a while, thicken the whole thing with a quick cornstarch slurry. How to Make Chicken Curry in 20 Mins (with Curry Powder) Uncover, stir in coconut milk and salt to taste. Preheat the oven to 425F and line a baking sheet with aluminum foil. Thank you! Pressure-Cooker Pork with Apples and Dried Plums, Spaghetti Squash with Apples, Bacon, and Walnuts, Apple-Roasted Pork with Cherry Balsamic Glaze, Do not Sell or Share My Personal Information, 1 broiler/fryer chicken (3 to 4 pounds), cut up. Add oil in a pot and put on stove then add in the marinated chicken. Thank you for the comment!! That all-in mentality is what led me to try to make all the Indian dishes as an adult. Read More: 10 Myths About Grains Totally Busted. Ingredients cup butter 1 onion, chopped 3 stalks celery, chopped 1 (4 ounce) can sliced mushrooms, drained 1 (6 ounce) package long grain and wild rice mix 1 cups water 1 (10.75 ounce) can condensed golden mushroom soup 1 cup sour cream 1 tablespoon curry powder 4 bone-in chicken thighs, skin removed salt and ground black pepper to taste Restaurants with an "all you can eat" buffet meal at a set price can be a good value for diners. I added veggies at the end just to heat because we like them on the crunchy side but otherwise followed exactly. I am so happy to hear this! Easy Chicken Curry Recipe (30 Minutes!) - The Food Charlatan Taste of Home is America's #1 cooking magazine. Thats big!! Transfer to a plate. Heat 1 tablespoon of oil in a Dutch oven over medium-high heat. Add chicken and cook until browned on all sides, 6 to 8 minutes. Jamaican Curry Chicken Recipe - Jamaican Foods And Recipes Call the whole meal 750 calories. Though it will not be cooked all the way through, youll be cooking it again in a couple steps so dont worry. I have no regrets. Blooming the spices? It's a very hot dish made with peppers, coconut milk, and onions. Is Japanese Curry Healthy? (3 Tips for Weight Loss) While Samosas were the easy gateway Indian food, after that meal I never shied away from any and all options on the menu. Stir-fry for one minute, then stir in the chicken stock, curry powder, turmeric powder, sugar, and salt to taste. The healthy yogurt marinade recipe also works well with pork, shrimp, firm fish or tofu. This recipe was great! Turn the heat up to high and bring to a boil, then simmer uncovered for 15 minutes over medium heat, uncovered. Woops- it was still good tho! Your daily values may be higher or lower depending on your calorie needs. Here's a list of the best local restaurants! To enjoy nutritious Indian dishes without the additional fat that you usually get from cream-based meals, try masala, saag, and tandoori dishes. Read More: What is the Difference Between Curry & Turmeric? A restaurant that is most favored has delicious food, an authentic ambiance, and hospitable service. Japanese Curry - Erren's Kitchen Katsu Curry (Japanese Curry with Chicken Cutlet) Chicken Curry Rice - K's Cuisine Stir it all together again, and bring it to a boil. Ive got you covered with my. Heat the canola oil in a large pan and add the onion, coriander, green peppers, garlic and chick peas. Here are some tips on how to eat a lot at a buffet and get the best value. Into the cheese sauce, stir in the diced chicken, cooked rice, curry powder, garlic granules, tsp sea salt, and tsp pepper, along with the cooked vegetables that were set aside. Reduce to a simmer after it starts to boil. This recipe packs a serious flavor punch with fresh ginger, onions, garlic, red curry paste, and creamy coconut milk. Great curry and ginger flavor. Set aside. Add the chicken and cook until brown. Calories : 401 kcal. I think it scared the wife more than anything. 2023 The Arena Media Brands, LLC and respective content providers on this website. Drain. Once boiling, reduce heat and simmer for 20-30 minutes or until the chicken and potatoes are cooked through. Im thrilled you enjoyed this recipe Nancy! I use a large 2-inch-deep skillet with a lid. Stir in the chicken base, turmeric, onion powder, and ground cumin. This chicken curry recipe is simple, yet flavorful. Add curry powder, paprika, black pepper, and salt to the chicken. The following are 12 recipes that contain loads of calories, Calorie amounts of commonly-used Indian vegetables. Omg! Join for free! I used the print feature on your recipe to make sure I can make this again. Garnish with fresh herbs if desired and serve. There are two parts to this recipe: cooking the daal palak and making the tadka. Preheat the oven to 425 (220 C) degrees. Return the chicken to the skillet, then bake the Thai curry at 375 degree F oven for 25 minutes, until cooked through. Slivered carrots, sliced zucchini, peas and broccoli all make delicious additions and won't dramatically change the calorie count. Search no further! Increase the heat to medium-high; stir in broth, chickpeas, tomatoes and the soaked and drained rice; bring to a simmer. You can use these figures as a guide only. Switch off the saut mode and add the garlic, ginger, curry powder, garam masala, chopped tomatoes, the water bit of the coconut milk, salt and chilli (if using) and mix. 2 tablespoons chopped fresh cilantro, (optional) Lime wedges for garnish Directions Step 1 Preheat oven to 400 degrees F. Soak rice in cold water for 20 minutes. A basic chicken curry is usually made with chicken, curry sauce and seasonings. The calorie values presented in this table are estimates and may differ significantly from one restaurant to another, based on the type of ingredients used. 1 can (13.6 ounces) full-fat coconut milk (lite not recommended) 1 cup chicken stock 1 pound boneless skinless chicken breast or thighs, cut into 1 inch pieces 1/2 teaspoon cornstarch fine sea salt and freshly cracked pepper 1 and 1/2 teaspoons white sugar 1/4 cup cilantro diced 1 tablespoon lime juice 2 teaspoons fish sauce, optional History and food are a source of empowerment to change the narrative regarding nutrition and health across the African diaspora. Stir about 1 1/2 cup of the soup mixture into the rice, reserving 1/2 cup of soup mixture for later. Homemade Chicken Curry and Rice Serving Size: 1 serving 267 Cal 12% 8.8g Carbs 77% 24.5g Fat 11% 7.7g Protein Track macros, calories, and more with MyFitnessPal. Heat oil in a medium saucepan, start by browning the chicken on all sides. Our nutritional data is calculated using a third-party algorithm and may vary, based on individual cooking styles, measurements, and ingredient sizes. Place a pot on medium heat. 1 pound chicken breast boneless skinless, chopped into bite-sized pieces 1 tablespoon vegetable oil 1 tablespoon garlic minced 1 small yellow or white onion chopped 2 tablespoons yellow curry powder 1 tablespoon Thai red curry paste 15 ounces coconut milk canned, full fat cup water or chicken stock optional 1 tablespoon brown sugar Calories in Homemade Curry with rice - SparkRecipes The directions below correlate with numbered images above. Curry Chicken and Rice - Allrecipes Reduce heat; simmer, covered, until a thermometer reads 165, 30-35 minutes. They preach loudly about the organic, artisanal chicken they buy at the farmers markets, and they bang on forever over quinoa-encrusted tofu. Ive tried several curry recipes lately and this is my favorite! Melt butter in a large saucepan over medium heat, and cook the onion and celery until the onion is slightly tender, about 3 minutes; stir in mushrooms, and cook 1 more minute, stirring often. Loved it! 1 cup chicken stock, cup natural peanut butter, cups dark soy sauce, 2 tablespoons EACH: rice vinegar, honey, and Thai curry paste. Filipino food lovers have a strong sense of loyalty. Instructions. Theyre not shy about giving their honest opinions so when they give two-thumbs-up I know its a keeper! document.getElementById( "ak_js_3" ).setAttribute( "value", ( new Date() ).getTime() ); Search my 1,000+ recipes to find exactly what youre looking for. Would chick peas be a good addition? Add sweet potatoes and onions. Japanese Chicken Curry - Japanese Food and Recipe Blog Egg fried rice = 230 calories. One pot meals are life! I would love to try this, but my family and I are on a tight budget. Add oil into the pan and when it's heated, add the chicken thighs. But you can use a Dutch oven or any other large pot with a lid. This healthy chicken thigh recipe is tender and packed with flavor, thanks to a yogurt-based marinade. Keep stirring and cooking until the chicken is almost cooked. Gave me a ten and save that recipe. Cook the chicken for about 5 minutes, until it begins to brown and releases easily from the pan. 15-Minute Chicken Curry, Takeout-Style - The Woks of Life 2,000 calories a day is used for general nutrition advice. 2. Required fields are marked*. Marinate the chicken: Chop the chicken into bite-size chunks and place in a mixing bowl or dish. Cheesy Curry Chicken and Rice Casserole - Fit Mama Real Food I subbed mild Rotale tomatoes. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. If I pass a copy to a friend it needs to have some info to help them find your site. How to cut the calories in curry - BBC Food USDA Nutrient Database: "Thai Coconut Curry Chicken", USDA Nutrient Database: "Chicken Tikka Masala", USDA Nutrient Database: "Chicken Vindaloo", USDA Nutrient Database: "Cooked White Rice", USDA Nutrient Database: "Cooked Brown Rice", Academy of Nutrition and Dietetics: "Easy Ways to Boost Fiber in Your Diet", Penn State Extension: "Size Up Your Portions".
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