Curried Chicken with Spring Peas

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Serve this dish with any combination of these toppings: diced fresh mango, mango chutney, chopped fresh cilantro, or some chopped peanuts.
6 servings (serving size: 1 1/3 cups chicken mixture and 1 cup rice)

Ingredients

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2 teaspoons vegetable oil
3 cups chopped onion
1/4 cup minced peeled fresh ginger
1 1/2 tablespoons curry powder
1/2 teaspoon ground cumin
1/4 teaspoon ground cinnamon
2 garlic cloves, minced
2 tablespoons all-purpose flour
2 tablespoons tomato paste
2 teaspoons sugar
1 teaspoon salt
1/4 teaspoon black pepper
1 (16-ounce) can fat-free, less-sodium chicken broth
3 cups (1-inch) cubed peeled red potato (about 1 pound)
1 cup diced peeled Granny Smith apple (about 8 ounces)
1 1/2 cups shelled green peas (about 1 1/2 pounds unshelled green peas)
1 pound skinned, boned chicken breast, cut crosswise into 1/4-inch strips
1/3 cup low-fat sour cream
6 cups hot cooked basmati rice

Preparation

Heat oil in a large nonstick saucepan over medium-high heat. Add onion, and sauté 10 minutes or until browned, stirring frequently. Add the minced ginger, curry, cumin, cinnamon, and garlic; sauté 1 minute. Add flour, tomato paste, sugar, salt, and pepper; cook 1 minute, stirring constantly (mixture will have a thick, pasty consistency).

Gradually add chicken broth, scraping the pan to loosen browned bits, and bring to a boil. Add the cubed potato and diced apple, and bring mixture to a boil. Cover; reduce heat, and simmer 10 minutes. Add peas, and bring to a boil. Cover, reduce heat, and simmer 10 minutes or until peas and potatoes are tender. Add the chicken to pan, and simmer, uncovered, 6 minutes or until chicken is done. Remove from heat, and stir in the sour cream. Serve with rice.

Created date

June 2004

Nutritional Information

Calories 499
Caloriesfromfat 9 %
Fat 5 g
Satfat 1.7 g
Monofat 1.4 g
Polyfat 1.3 g
Protein 28.1 g
Carbohydrate 84 g
Fiber 6.2 g
Cholesterol 49 mg
Iron 4.5 mg
Sodium 619 mg
Calcium 90 mg