Curried Chicken And Vegetables
|Whole chicken breasts||48 Ounce, split (4 Breasts, 12 Ounce Each)|
|Flour||1⁄4 Cup (4 tbs) (For Chicken)|
|Salt||1⁄2 Teaspoon (For Chicken)|
|Pepper||1⁄8 Teaspoon (For Chicken)|
|Butter/Margarine||1⁄4 Cup (4 tbs) (1/2 Stick)|
|Onion||1 Large, chopped to make 1 cup|
|Green pepper||1 , halved, seeded and diced|
|Flour||1 Tablespoon (For Sauce)|
|Salt||1 Teaspoon (For Sauce)|
|Pepper||1⁄8 Teaspoon (For Sauce)|
|Curry powder||2 Tablespoon|
|Canned tomatoes||8 Ounce (1 Can)|
|Instant chicken broth||2 Teaspoon (2 Envelopes)|
|Water||2 1⁄4 Cup (36 tbs)|
|Hot cooked rice||6 Cup (96 tbs)|
1 Pull skin from the split chicken breasts; bone.
2 Flatten each half by placing between the two pieces of wax paper and pounding with the back of a heavy knife or mallet.
3 Cut each half into 2 pieces (fillets).
4 In a plastic bag, combine 1/4 cup flour, 1/2 teaspoon salt and 14 teaspoon pepper .
5 Add chicken fillets and shake well to coat.
6 In a large skillet,melt butter or margarine.
7 Saute chicken fillets until brown on both sides. Remove from the skillet.
8 In the same skillet,saute onion and green pepper until almost tender.
9 Stir in 1 tablespoon flour, 1 teaspoon salt, 1/8 teaspoon pepper and curry powder.
10 Add tomatoes, instant chicken broth and water; bring to a boil.
11 Lower the heat; simmer, covered for 20 minutes.
12 Remove the cover and simmer for 5 minutes longer, or until the sauce thickens.
13 Return the chicken fillets to the sauce and cover.
14 Simmer for 15 minutes longer, or until the chicken is tender.
15 Line a 10-cup shallow freezer-to-table baking dish with heavy foil.
16 Arrange chicken in the dish and spoon the sauce over; wrap; label and freeze.
17 When frozen, remove the foil-wrapped food from the dish; return to the freezer.
18 Party day: Remove food from the freezer and peel off the foil. Place in the same dish.
19 Bake, covered, in a moderate oven at 350 degrees for 1 hour, or until bubbly-hot.
20 Serve with hot rice.
Calories 494 Calories from Fat 79
% Daily Value*
Total Fat 9 g13.7%
Saturated Fat 4.4 g21.9%
Trans Fat 0 g
Cholesterol 113.8 mg37.9%
Sodium 536 mg22.3%
Total Carbohydrates 56 g18.6%
Dietary Fiber 3.4 g13.5%
Sugars 2.4 g
Protein 45 g89.9%
Vitamin A 10.7% Vitamin C 38.4%
Calcium 6.8% Iron 29.4%
*Based on a 2000 Calorie diet