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Curried Chicken with Spring Peas

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

Ingredients

  • 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

Nutrition 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

How to Make It

  1. 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).

  2. 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.