Curried Chicken

Yield:

8 servings (serving size: 1 thigh or drumstick and 1/4 cup curry mixture)

Recipe from

Recipe Time

Prep: 11 Minutes
Cook: 43 Minutes

Nutritional Information

Calories 206
Fat 6.4 g
Satfat 1.8 g
Protein 19.2 g
Carbohydrate 17.9 g
Cholesterol 68 mg
Iron 2.6 mg
Sodium 437 mg
Caloriesfromfat 28 %
Fiber 2.4 g
Calcium 33 mg

Ingredients

Cooking spray
1/2 cup chopped onion
1/2 cup chopped carrot
1 cup chopped red potato
1/2 cup all-purpose flour
1 teaspoon salt
1/4 teaspoon black pepper
4 chicken thighs (about 1 pound), skinned
4 chicken drumsticks (about
1 pound), skinned
1 tablespoon vegetable oil
1/4 cup curry powder
3/4 cup fat-free, less-sodium chicken broth
2/3 cup light coconut milk
1/4 cup apple juice
1 tablespoon fresh lemon juice
1 tablespoon mango chutney
1 cup chopped cooking apple

Preparation

Place a large nonstick skillet coated with cooking spray over medium-high heat. Add onion and carrot; sauté 3 minutes. Add potato; sauté 2 minutes or until onion is tender. Remove potato mixture from pan; set aside.

Combine flour, salt, and pepper in a large heavy-duty zip-top plastic bag; add 4 chicken pieces to bag. Seal and shake to coat. Repeat procedure with remaining chicken pieces and flour mixture.

Wipe pan with paper towels; recoat with cooking spray. Add oil; place over medium-high heat. Add chicken; cook 6 minutes or until browned on all sides, turning frequently. Add potato mixture, curry powder, and next 5 ingredients to pan; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Add apple; cook 10 minutes or until chicken is done and apple is tender.

Note:

Oxmoor House Healthy Eating Collection

January 2004