Chicken Curry
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Chicken Curry
| Fri, 11-12-2004 - 6:58am |
Chicken Curry

From Cooking Light
1 tablespoon olive oil
1 cup finely chopped onion
3 garlic cloves, minced
1 pound skinned, boned chicken breast, cut into bite-size pieces
1 tablespoon curry powder
1 teaspoon ground marjoram
2 cups finely chopped tomato
1 cup fat-free, less-sodium chicken broth
1/2 teaspoon cayenne pepper
1/2 cup plain fat-free yogurt
1 teaspoon whole wheat flour (Phase 2) You may use 1 tsp. of cornstarch in Phase 1
2 cups cooked couscous (Phase 2)
Raisins (optional) (Phase 3)
Heat the oil in a large nonstick skillet over medium-high heat. Add onion and garlic; cook 4 minutes or until onion is tender. Add the chicken; cook 4 minutes. Add curry powder and marjoram; cook 1 minute. Add tomato, broth, and pepper; reduce heat, and simmer 15 minutes. Remove from heat.
Yield: 4 servings (serving size: 1 cup chicken mixture and 1/2 cup couscous)
NUTRITION PER SERVING
CALORIES 318(17% from fat); FAT 5.8g(sat 1g,mono 3g,poly 0.9g); PROTEIN 33.8g; CHOLESTEROL 66mg; CALCIUM 97mg; SODIUM 229mg; FIBER 3.4g; IRON 2.6mg; CARBOHYDRATE 32.7g
Cooking Light, NOVEMBER 2000
From Cooking Light
1 cup finely chopped onion
3 garlic cloves, minced
1 pound skinned, boned chicken breast, cut into bite-size pieces
1 tablespoon curry powder
1 teaspoon ground marjoram
2 cups finely chopped tomato
1 cup fat-free, less-sodium chicken broth
1/2 teaspoon cayenne pepper
1/2 cup plain fat-free yogurt
1 teaspoon whole wheat flour (Phase 2) You may use 1 tsp. of cornstarch in Phase 1
2 cups cooked couscous (Phase 2)
Raisins (optional) (Phase 3)
Heat the oil in a large nonstick skillet over medium-high heat. Add onion and garlic; cook 4 minutes or until onion is tender. Add the chicken; cook 4 minutes. Add curry powder and marjoram; cook 1 minute. Add tomato, broth, and pepper; reduce heat, and simmer 15 minutes. Remove from heat.
Combine yogurt and flour; stir with a whisk, and add to chicken mixture. Cook 1 minute or until slightly thick. Serve mixture over couscous; top with raisins, if desired.
Yield: 4 servings (serving size: 1 cup chicken mixture and 1/2 cup couscous)
NUTRITION PER SERVING
CALORIES 318(17% from fat); FAT 5.8g(sat 1g,mono 3g,poly 0.9g); PROTEIN 33.8g; CHOLESTEROL 66mg; CALCIUM 97mg; SODIUM 229mg; FIBER 3.4g; IRON 2.6mg; CARBOHYDRATE 32.7g
Cooking Light, NOVEMBER 2000

