Chicken Curry with Yogurt

From EatingWell: Charter Issue, 1990 — Subscribe Now!

The addition of apricot preserves makes this chicken curry taste faintly of chutney. Serve it with brown rice seasoned with curry powder.

4 servings

Active Time: 20 minutes

Total Time: 35 minutes

Nutrition Profile

Ingredients

1 tablespoon extra-virgin olive oil
2 cloves garlic, minced
1 medium onion, chopped
2 boneless chicken breasts, skinned, halved and cubed (8 ounces total)
1/4 cup water
1 1/2 teaspoons ground coriander
1 teaspoon ground ginger
3/4 teaspoon ground cumin
1/2 teaspoon ground cardamom
1/8 teaspoon cayenne pepper, or more to taste
1/2 cup golden raisins
1/4 cup apricot preserves
2 cups low-fat or nonfat plain yogurt
2 tablespoons cornstarch
Salt & freshly ground pepper, to taste

Preparation

Heat oil in a large skillet over medium-high heat and sauté garlic and onions until golden. Add chicken and sauté until browned. Add water, coriander, ginger, cumin, cardamom, cayenne, raisin, and apricot preserves. Simmer uncovered until chicken is cooked, 15 to 20 minutes, stirring occasionally. The liquid will be mostly absorbed.
Gradually stir yogurt into cornstarch until dissolved. Stir mixture into the pan. Simmer gently, stirring constantly, until the sauce thickens. Do not boil. Season with salt and pepper.

Nutrition

Per serving: 314 calories; 7 g fat (2 g sat, 3 g mono); 40 mg cholesterol; 45 g carbohydrates; 21 g protein; 2 g fiber; 208 mg sodium; 658 mg potassium.

Nutrition Bonus: Calcium (27% daily value), Selenium (21% dv), Potassium (19% dv).

3 Carbohydrate Serving

Exchanges: 2 fruit, 1 low-fat milk, 1/2 vegetable, 2 very lean meat, 1/2 fat