Sweet Potato Chicken Curry

Yield: 7 servings (serving size: about 1 cup)

Ingredients

• 2  teaspoons  curry powder
• 1  teaspoon  ground coriander
• 1  teaspoon  ground turmeric
• 1/2  teaspoon  salt
• 1/2  teaspoon  black pepper
• 1/4  teaspoon  ground red pepper
• 1  bay leaf
• 1 1/2  teaspoons  olive oil
• 1 1/2  pounds  skinless, boneless chicken breast, cut into 1-inch pieces
• 1 1/2  cups  vertically sliced onion
• 1 1/2  teaspoons  minced peeled fresh ginger
• 2  garlic cloves, minced
• 1  (14-ounce) can fat-free, less-sodium chicken broth
• 1  (14.5-ounce) can diced tomatoes, undrained
• 2  cups  (1/2-inch) cubed peeled sweet potato
• 3/4  cup  canned chickpeas, rinsed and drained
• 1/2  cup  frozen green peas
• 1  tablespoon  fresh lemon juice

Preparation

1. Combine curry powder, coriander, turmeric, salt, black pepper, red pepper, and bay leaf in a small bowl.

2. Heat oil in a large Dutch oven over medium-high heat. Add chicken to pan; sauté 5 minutes or until browned, stirring occasionally. Remove chicken from pan. Reduce heat to medium. Add onion to pan; cook 10 minutes or until tender, stirring frequently. Increase heat to medium-high; return chicken to pan. Cook 1 minute, stirring occasionally. Stir in ginger and garlic; cook 1 minute, stirring constantly. Add curry powder mixture; cook 2 minutes, stirring constantly. Add broth and tomatoes; bring to a boil. Cover, reduce heat, and simmer 1 hour. Stir in potato and chickpeas. Cook, uncovered, 30 minutes. Add peas; cook 5 minutes or until thoroughly heated. Remove from heat; stir in lemon juice. Discard bay leaf.

Wine note: The dish's bold flavors can overpower the more delicate nuances of any wine, so opt for a refreshing white blend. PromisQous ($12) has a touch of sweetness to cut the heat, while its citrus and floral aromas rise above the complex flavors. --Jeffery Lindenmuth

Nutritional Information

Calories:

196

Fat:

3.9g (sat 0.9g,mono 1.6g,poly 0.8g)

Protein:

23g

Carbohydrate:

16.9g

Fiber:

3.5g

Cholesterol:

54mg

Iron:

1.9mg

Sodium:

467mg

Calcium:

46mg