Curried Chicken Breasts

CopyRight ©http://seekate.com From:http://www.seekate.com/Curried+Chicken+Breasts.shtml

Curried Chicken Breasts
Yield: Makes 4 servings
This showstopping curry dish is mild enough for everyone. The brown rice and fruits add flavor and fiber.


Ingredients:

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



Serving Size:



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