A variety of spices and herbs combine to make the fragrant curry that seasons this dish.
4 servings
12–16 ounces boneless, skinless chicken breast, cubed
½ cup chopped onion
2 cloves garlic
1 small head cauliflower, cut into florets
1 cup each: cubed peeled potatoes, chopped tomato, thickly sliced carrots
1½ cups reduced-sodium fat-free chicken broth,
¾ teaspoon ground turmeric
¼ teaspoon each: dry mustard, ground cumin, ground coriander
1–2 tablespoons lemon juice
Salt and cayenne pepper, to taste
1. Sauté chicken, onion, and garlic in lightly greased large saucepan until chicken is browned, 5 to 6 minutes; stir in flour and cook 1 minute. Add vegetables, broth, and herbs; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes. Season to taste with lemon juice, salt, and cayenne pepper.
Per Serving:
Calories: 250
% of calories from fat: 11
Fat (gm): 3.1
Saturated fat (gm): 0.7
Cholesterol (mg): 51.7
Sodium (mg): 203
Protein (gm): 28.4
Carbohydrate (gm): 29
Exchanges:
Milk: 0.0
Vegetable: 2.0
Fruit: 0.0
Bread: 1.0
Meat: 2.0
Fat: 0.0