Curried Chicken with Almonds and Dried Fruit
This flavorful main dish delivers heaps of nutrients per serving.
- 4 tablespoons sliced almonds
- 2 teaspoons olive or vegetable oil
- 4 skinless chicken breast halves
- 1/2 cup chopped onion
- 2 garlic cloves, minced
- 1 tablespoon minced fresh ginger (or sliced and bottled in water)
- 2 teaspoons curry powder
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1 1/2 cups fat-free chicken broth
- 1/2 cup dried-fruit bits (such as Sunsweet), or chopped, dried apricots, apples, pears and plums
- 2 cups cooked brown or white rice
- 1/2 cup chopped green onions
- Toast almonds by heating them in a dry skillet over medium-high heat until golden, about 2-3 minutes, shaking the pan frequently; set aside.
- Heat oil in a large, high-sided skillet over medium heat. Add chicken; saute for 1 minute per side, until golden brown. Remove from pan; set aside.
- To the same pan, add onion, garlic, and ginger; saute for 2 minutes. Add curry powder, salt, and pepper and stir to coat. Return chicken to pan, meat-side down, and add broth and dried fruit. Bring to a boil, reduce heat, cover, and simmer for 10-15 minutes, until chicken is cooked through. Spoon 1/2 cup of rice onto 4 individual plates. Arrange chicken alongside rice. Spoon sauce over chicken and rice. Top chicken with green onions and toasted almonds.
- Nutritional information is based on using cooked brown rice.
Per serving: 522 kcal cal., 13 g fat (2 g sat. fat), 700 mg sodium, 5 g fiber, 12 g sugar, 57 g pro., 70 mg calcium, 3 mg iron. Percent Daily Values are based on a 2,000 calorie diet