Chicken Curry With Brown Rice and Peas

Ingredients

Nutrient note Chicken is an excellent source of high-quality lean protein, brown rice is rich in fiber and B vitamins, and sour cream offers bone-building calcium.

2 teaspoons olive or peanut oil
1/2 cup diced yellow onion
2 cloves garlic, minced
1 teaspoon minced fresh ginger
1 pound skinless, boneless chicken breasts, cut into 1-inch pieces
2 teaspoons curry powder
1/2 teaspoon ground coriander
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 cup reduced-sodium chicken broth
2 cups uncooked instant brown rice
1 cup frozen green peas
1/2 cup nonfat sour
2 tablespoons minced fresh chives

Directions

1. Heat oil in a large nonstick skillet over medium-high heat. Add onion, garlic and ginger and sauté 2 minutes. Add chicken and sauté 3 minutes, until golden on all sides.

2. Add curry powder, coriander, salt and black pepper to pan and stir to coat chicken. Add chicken broth and bring to a boil. Reduce heat to low and simmer 10 minutes, until chicken is cooked through.

3. Meanwhile, bring 2 1/4 cups of water to a boil in a medium saucepan. Add rice, reduce heat to low, cover and cook 8 minutes. Add green peas, cover and cook 2 more minutes, until liquid is absorbed.

4. Remove chicken mixture from heat and stir in sour cream and chives. To serve, spoon chicken mixture over rice and peas.