Chicken Curry

"I had always enjoyed my mother's chicken curry as a child. Once I started cooking, I wanted to come up with my own version that was healthy as well. After many years of development, I came up with this recipe." --CL Reader

Yield: 4 servings (serving size: 1 cup chicken mixture and 1/2 cup couscous)

Ingredients

• 1  tablespoon  olive oil
• 1  cup  finely chopped onion
• 3  garlic cloves, minced
• 1  pound  skinned, boned chicken breast, cut into bite-size pieces
• 1  tablespoon  curry powder
• 1  teaspoon  ground marjoram
• 2  cups  finely chopped tomato
• 1  cup  fat-free, less-sodium chicken broth
• 1/2  teaspoon  cayenne pepper
• 1/2  cup  plain fat-free yogurt
• 1  teaspoon  all-purpose flour
• 2  cups  cooked couscous
• Raisins (optional)

Preparation

Heat the oil in a large nonstick skillet over medium-high heat. Add onion and garlic; cook 4 minutes or until onion is tender. Add the chicken; cook 4 minutes. Add curry powder and marjoram; cook 1 minute. Add tomato, broth, and pepper; reduce heat, and simmer 15 minutes. Remove from heat.

Combine yogurt and flour; stir with a whisk, and add to chicken mixture. Cook 1 minute or until slightly thick. Serve mixture over couscous; top with raisins, if desired.

Nutritional Information

Calories:

318 (17% from fat)

Fat:

5.8g (sat 1g,mono 3g,poly 0.9g)

Protein:

33.8g

Carbohydrate:

32.7g

Fiber:

3.4g

Cholesterol:

66mg

Iron:

2.6mg

Sodium:

229mg

Calcium:

97mg