Curry Chicken

Adapted from Megaheart.com

(Serves 6)

Created by: Donald Gazzaniga

• 4 boneless, skinned chicken breast halves
• 1 tablespoon extra virgin olive oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1/2 cup no-sodium bottled water
• 1 tablespoon curry powder
• 1/2 cup seedless golden raisins, packed
• 1/2 cup low-sugar apricot jam/preserves
• 2 cups nonfat plain low-sodium yogurt
• Pepper to taste

• Sauté the garlic and onion in the oil in a large nonstick pan. Wash chicken, pat dry, and add to the sauté; cook until brown. Add the water, raisins, jam or preserves, and curry powder, stirring as you do. Add the curry last. Simmer uncovered for about 20 minutes (or less if it looks done before). Stir frequently. You're done when the water is gone. Stir the yogurt into the mixture in the pan. Simmer at low, stirring constantly until the yogurt has heated; do not let it boil. Pepper to taste or reserve that for individual servings. Serve hot on a bed of steamed basmati rice.

Nutrients per serving:
Calories: 215
Fat: 3g
Cholesterol: 47mg
Carbohydrate: 26 g
Sodium: 78mg
Protein: 21g

January & February 2005

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