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Curried Chicken with Almonds and Dried Fruit

Curried Chicken with Almonds and Dried Fruit

Ingredients

  • 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

Directions

  1. 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.
  2. 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.
  3. 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.

Note

  • Nutritional information is based on using cooked brown rice.

Nutrition Information

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

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