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