dish
Curried Chicken

6
Serves
409
Calories
14
Nutrients
17
Vitamins

Ingredients

3 cups low-sodium chicken broth
pinch of salt
2 pounds boneless, skinless chicken breasts
2 tablespoons olive oil
1 large onion , diced
1 stalk celery , diced
1 tablespoon curry powder
2 tablespoons flour
3 cups hot, cooked rice , either basmati or long-grain
1 cup mango chutney
1/2 cup green onion , chopped
1/3 cup crushed peanuts or cashews
1/3 cup dried currants or raisins
1/3 cup shredded coconut

Cooking Instructions

1. In a large, shallow saucepan combine the chicken broth, pinch of salt and peppercorns. Add the chicken breasts and, if necessary, enough water to cover them. Bring the liquid to a boil, reduce the heat and simmer for 10 minutes. Remove from the heat and let the chicken cool in the liquid.

2. Remove the chicken from the cooking liquid and cut it into cubes. Strain the broth and reserve it.

3. Meanwhile, heat the olive oil in a large skillet over medium heat. Add the onion, celery and bay leaf and cook until the onion becomes translucent, about 5 minutes. Add the apples and cook for 5 minutes more. Stir in the curry powder and flour and cook for 5 minutes more. (Add a tablespoon or 2 of the reserved cooking liquid if the mixture gets too dry to keep it from burning.)

4. Slowly whisk in the remaining cooking liquid, turn the heat to low, cover and cook for 30 minutes.

5. When ready to serve, add the cubed chicken and cook until the chicken is thoroughly heated, about 10 minutes. Taste and season with salt and pepper.

6. Put the garnishes in separate dishes and put them on the table so that everyone can help themselves. Serve the curried chicken over rice on individual plates.

Serving Size: 1/2 cup rice with chicken

Nutrition Information

Number of Servings: 6
Calories
409
Protein
41 g
Total Carbohydrate
44 g
Dietary Fiber
4 g
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar
7 g
Total Fat
7 g
Saturated Fat
1 g
Monounsaturated Fat
4 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
88 mg
Percent Calories from Protein
41 %
Percent Calories from Carbohydrate
44 %
Percent Calories from Fat
15 %
Vitamin A
108 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
19 mg
Vitamin B6
1 mg
Vitamin B12
1 mcg
Biotin
1 mcg
Vitamin C
7 mg
Vitamin D
18 IU
Folate
78 mcg
Vitamin E
2 IU
Vitamin K
1 mcg
Pantothenic Acid
2 mg
Calcium
44 mg
Iron
4 mg
Phosphorus
347 mg
Potassium
659 mg
Sodium
215 mg
Zinc
2 mg