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Curried Chicken Breasts


Curried Chicken Breasts

Curried Chicken Breasts

This showstopping curry dish is mild enough for everyone. The brown rice and fruits add flavor and fiber.

Yield

Makes 4 servings

Ingredients

1 can (10-1/2 ounces) fat-free reduced-sodium chicken broth
1 tablespoon curry powder
1/3 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon black pepper
4 boneless skinless chicken breast halves (about 1 pound)
2 teaspoons olive oil
1 medium onion, sliced
2 cloves garlic, minced
1 cup instant brown rice
1 cup canned pineapple chunks
1 apple, cored and sliced
1/4 cup golden raisins

Preparation

  1. Combine chicken broth and curry powder in small bowl. Combine flour, salt and pepper; coat chicken breasts lightly with flour mixture.
  2. Heat olive oil in large nonstick skillet over medium heat until hot. Add chicken breasts. Cook 3 minutes on each side or until browned; remove chicken from skillet. Add chicken broth mixture, onion and garlic to skillet. Cook 5 minutes or until onion is tender, stirring occasionally. Add chicken. Reduce heat to low; cover and cook 10 minutes or until chicken is no longer pink in center.
  3. Meanwhile, cook rice according to package directions, omitting salt and butter. Spoon rice onto serving platter. Top with chicken and onion, reserving liquid in skillet. Add pineapple, apple and raisins to liquid in skillet. Cook fruits over medium heat 3 minutes or until heated through. Arrange fruits over chicken and rice.
  4. Ready to serve in 28 minutes.

Nutritional Information

Fiber 3 g
Carbohydrate 62 g
Cholesterol 46 mg
Saturated Fat 1 g
Total Fat 6 g
Calories from Fat 14 %
Calories 390
Protein 23 g
Sodium 166 mg

Dietary Exchange

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

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