Classic Curried Chicken And Rice
|Skinless boneless chicken breasts||1 1⁄4 Pound, cut into strips 1/2 inch wide|
|Black pepper||1⁄8 Teaspoon|
|Yellow onion||1 Large, chopped|
|Garlic||2 Clove (10 gm), minced|
|Curry powder||2 Teaspoon|
|Ground cinnamon||3⁄4 Teaspoon|
|Ground cloves||1⁄8 Teaspoon|
|Long grain white rice||1 Cup (16 tbs)|
|Basic chicken stock/Canned chicken broth||2 Cup (32 tbs)|
|Drained canned tomatoes||1 Cup (16 tbs), coarsely chopped|
|Cauliflower florets/One 10 ounce package frozen cauliflower florets, unthawed||2 Cup (32 tbs), unthawed (Fresh)|
|Raisins||1⁄2 Cup (8 tbs)|
|Frozen green peas||1 Cup (16 tbs), unthawed|
|Plain low-fat yogurt/Sour cream||1⁄2 Cup (8 tbs)|
Melt the butter in a 12-inch skillet over moderate heat.
Add the chicken and saute until no longer pink on the outside 5 minutes.
With a slotted spoon, transfer the chicken to a plate and sprinkle with the salt and pepper.
Add the onion and garlic to the skillet and saute until soft about 5 minutes.
Add the curry powder, cinnamon, and cloves, and saute, stirring, 2 minutes more.
Stir in the rice, stock, tomatoes, cauliflower, and raisins.
Cover, reduce the heat to low, and simmer for 15 minutes.
Return the chicken to the skillet, add the peas, cover, and simmer for 10 minutes.
Remove from the heat and stir in the yogurt.
Serving size: Complete recipe
Calories 2443 Calories from Fat 381
% Daily Value*
Total Fat 43 g66.5%
Saturated Fat 20.8 g104%
Trans Fat 0.1 g
Cholesterol 414.5 mg138.2%
Sodium 2359.5 mg98.3%
Total Carbohydrates 335 g111.6%
Dietary Fiber 33.8 g135%
Sugars 82.5 g
Protein 183 g367%
Vitamin A 59.2% Vitamin C 294.4%
Calcium 61.6% Iron 91.6%
*Based on a 2000 Calorie diet