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Chicken Curry

Yield 2 servings (serving size: 1/2 cup rice, 1/2 of chicken mixture, 2 tablespoons banana, 1 tablespoon green onions, 1/2 tablespoon chutney, and 1/2 tablespoon peanuts)

Ingredients

  • 1 teaspoon reduced-calorie margarine
  • Butter-flavored cooking spray
  • 1/4 cup chopped onion
  • 1/2 cup low-sodium chicken broth
  • 1/4 cup fat-free milk
  • 1 tablespoon all-purpose flour
  • 1 teaspoon curry powder
  • 1 cup chopped cooked chicken breast
  • 1 tablespoon lemon juice
  • 1/4 teaspoon salt
  • 1 cup cooked long-grain rice
  • 1/4 cup chopped peeled banana
  • 2 tablespoons chopped green onions
  • 1 tablespoon chutney
  • 1 tablespoon chopped unsalted dry-roasted peanuts

Nutrition Information

  • calories 381
  • caloriesfromfat 0.0 %
  • fat 8 g
  • satfat 1.3 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 32.6 g
  • carbohydrate 44.3 g
  • fiber 2.5 g
  • cholesterol 73 mg
  • iron 0.0 mg
  • sodium 430 mg
  • calcium 0.0 mg

How to Make It

  1. Melt margarine in a medium nonstick skillet coated with cooking spray over medium-high heat. Add 1/4 cup onion; sauté until tender.

  2. Combine broth and next 3 ingredients; stir until smooth. Add to onion mixture. Cook over medium heat, stirring constantly, until thickened. Add chicken, lemon juice, and salt. Cook over medium heat 6 minutes or until thoroughly heated, stirring occasionally.

  3. Spoon chicken mixture over rice. Top evenly with banana, green onions, chutney, and peanuts.

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