Chicken and Curried Fruit


Chicken and Curried Fruit

Chicken and Curried Fruit

The intense, sweet flavor and chewy texture of dried fruit is highlighted by curry and other flavorings in this simple entree. Leftover dried fruit may be sprinkled over cereal or tossed in pilafs or stuffings. Remember that a little goes a long way–although low in fat, dried fruit is higher in calories than fresh fruit.

Yield

Makes 6 servings

Ingredients

6 skinless chicken breasts (2-1/4 pounds)
1 cup mixed diced dried fruit
1/2 cup chopped onion (about 1 small)
1/4 cup chopped chutney
3 cloves garlic, minced
1 to 1-1/2 teaspoons curry powder
1 teaspoon ground cumin
1/4 teaspoon ground red pepper
1/4 teaspoon ground allspice
2-1/2 cups fat-free reduced-sodium chicken broth
1/2 cup dry sherry or apple juice
3 cups hot cooked rice or couscous

Preparation

  1. Preheat oven to 350°F. Arrange chicken, breast side up, in single layer in 13X9-inch baking pan. Place dried fruit around chicken. Combine onion, chutney, garlic, curry powder, cumin, red pepper and allspice in medium bowl; stir in chicken broth and sherry. Pour mixture over chicken and fruit.
  2. Cover; bake 30 minutes. Uncover; bake about 15 minutes or until chicken is no longer pink in center and juices run clear.
  3. Remove chicken from pan; arrange over rice on serving platter. Process half the fruit and half the liquid mixture from pan in food processor or blender until smooth; spoon over chicken. Discard remaining liquid mixture. Arrange remaining fruit over chicken.

Nutritional Information

Serving Size: 1 chicken breast with 1/6 of curried fruit mixture and 1/2 cup cooked rice
Fiber 3 g
Carbohydrate 52 g
Cholesterol 69 mg
Saturated Fat 1 g
Total Fat 4 g
Calories from Fat 7 %
Calories 383
Protein 29 g
Sodium 81 mg

Dietary Exchange

Vegetable 1/2
Fruit 1-1/2
Starch 2
Meat 3

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