February 16, 2011

Chicken Curry

Yield: 4 servings (serving size: 1 cup chicken mixture and 1/2 cup couscous)

Ingredients
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  all-purpose flour
2  cups  cooked couscous
Raisins (optional)

Preparation
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.

Nutritional Information
Calories: 318 (17% from fat)
Fat: 5.8g (sat 1g,mono 3g,poly 0.9g)
Protein: 33.8g
Carbohydrate: 32.7g
Fiber: 3.4g
Cholesterol: 66mg
Iron:  2.6mg
Sodium: 229mg
Calcium: 97mg

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