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Chicken Curry
Recipe is from Quick & Healthy Volume II (ScaleDown Publishing, Inc., 2005) by Brenda J. Ponichtera
Ingredients
3/4 pound skinless, boneless chicken breasts, cut in strips
1 medium onion, chopped
1 tablespoon chopped garlic
1 to 2 tablespoons curry powder
1 1/2 cups diced apple
1/4 teaspoon salt (optional)
1 1/2 cups chicken broth, fat removed, divided
2 tablespoons unbleached flour
2 cups cooked brown rice (use quick-cooking)
Directions
Spray skillet with non-stick cooking spray. Stir-fry chicken with onion and garlic until chicken is browned. Add curry, apple, salt (optional) and 1 cup of broth. Cover and simmer for 10 minutes or until chicken is done.
In a covered container, shake flour with 1/2 cup of broth to prevent lumps. Stir into chicken mixture and bring to a boil, stirring constantly until thickened. Serve over cooked rice.
Suggestions
Makes 4 cups Chicken Curry and 2 cups rice (4 servings); Each Serving: 1 cup Chicken Curry and 1/2 cup rice; Carb Servings: 2 1/2; Exchanges: 2 starch, 2 1/2 very lean meat, 1/2 fruit; calories 278, total fat 3g, saturated fat 1g, cholesterol 52mg, sodium 74mg, total carbohydrate 37g, dietary fiber 4g, protein 24g