Registered Dietician Anna Hamada invites you to try a Chicken Curry recipe. This nutritious meal is sure to have you feeling satisfied, energized and is part of a balanced diet.
Portion size: 16 oz
3/4 tsp curry powder (according to taste)
1/8 tsp ground cayenne pepper (according to taste)
3/4 cups water
non-stick cooking spray
1 ½ tsp olive oil
½ medium onion, finely chopped
8 ounces boneless, skinless chicken breasts, chopped into bite-size pieces
½ tbsp finely chopped garlic
½ tbsp finely chopped or grated fresh ginger
1 tbsp fresh, coarsely chopped cilantro (coriander) leaves
1/8 tsp salt
¼ cup plain, nonfat yogurt
- Mix curry powder and cayenne in a small bowl together with a little of the water and set aside.
- Spray a medium-size saucepan with the non-stick cooking spray, then place oil in the sauce pan over medium-high heat. Add onions and sauté until golden brown. Add chicken and sauté until brown.
- Add the curry paste and mix thoroughly, then add more of the water depending on how thick you want the gravy; stir well. Add the garlic, ginger, cilantro along with the salt (adjust to taste). Stir once more, cover and cook 5-10 minutes, or until chicken is cooked.
- Remove from heat and wait until curry is slightly cooled, then fold in the yogurt carefully and mix well. Garnish with fresh cilantro leaves if desired.
Serving Suggestion: Serve with brown rice and whole wheat pita bread
194 calories, 28 grams protein, 7 grams carbohydrates, 5 grams fat, 1 gram saturated fat, 0 grams trans fat, 66 milligrams cholesterol, 67 milligrams calcium, 241 milligrams sodium, 360 milligrams potassium, 237 IU (International Units) Vitamin A.