Serves 4
Ingredients :
1 pound skinless boneless chicken breasts
Juice of 1 lemon
1 clove of garlic, minced
1 tablespoon of curry powder
1/4 cup minced onion
1 tbsp olive oil
1/2 cup finely chopped onion
1 tbsp curry powder
2 small zucchini, sliced vertically, then cut into quarters
4 plum tomatoes, cut vertically into wedges
8-ounce can no salt added tomato sauce
1 cup frozen peas
1 container strained nonfat yogurt*, 5 - 6 ounce
2 tsp cornstarch
Method :
1. Cut chicken into pieces and place in a large resealable plastic bag. Combine lemon juice, garlic, curry powder, onion and oil in a small bowl. Add to the chicken in the bag. Seal the bag and squeeze the bag so all the chicken pieces are coated in the marinade.
2. Refrigerate for 4-6 hours.
3. Coat a large skillet with nonstick cooking spray. Cook onion on medium heat until softened. Sprinkle curry powder into skillet and stir into onion. Turn up heat and add marinated chicken to skillet and cook for 5 minutes, moving the chicken pieces around. Reduce heat; add zucchini and cook for 2 minutes, continuing to stir around the skillet. Pour in tomato sauce, followed by peas. Simmer gently for 5 minutes.
4. Stir cornstarch into yogurt (to prevent curdling) and add yogurt mixture to the skillet, stirring gently for 1 minute. Serve chicken curry with naan bread or whole grain rice.
Per Serving:
Calories 283,
Calories from Fat 53,
Total Fat 5.9g (sat 1g),
Cholesterol 66mg,
Sodium 166mg,
Carbohydrate 24.1g,
Fiber 6g,
Protein 33.4g
*I use Fage brand Greek yogurt, which is strained already. You can strain nonfat plain yogurt by lining a sieve/strainer with kitchen paper, a coffee filter or cheesecloth, and placing it over a small bowl. Empty a pot of yogurt into the sieve. Refrigerate and leave for at least two hours. If the yogurt contains gelatin or pectin, it may not strain as well.
Source : Fiona Haynes, Your Guide to Low Fat Cooking @about.com
Formatted by : Chupa Babi
Ingredients :
1 pound skinless boneless chicken breasts
Juice of 1 lemon
1 clove of garlic, minced
1 tablespoon of curry powder
1/4 cup minced onion
1 tbsp olive oil
1/2 cup finely chopped onion
1 tbsp curry powder
2 small zucchini, sliced vertically, then cut into quarters
4 plum tomatoes, cut vertically into wedges
8-ounce can no salt added tomato sauce
1 cup frozen peas
1 container strained nonfat yogurt*, 5 - 6 ounce
2 tsp cornstarch
Method :
1. Cut chicken into pieces and place in a large resealable plastic bag. Combine lemon juice, garlic, curry powder, onion and oil in a small bowl. Add to the chicken in the bag. Seal the bag and squeeze the bag so all the chicken pieces are coated in the marinade.
2. Refrigerate for 4-6 hours.
3. Coat a large skillet with nonstick cooking spray. Cook onion on medium heat until softened. Sprinkle curry powder into skillet and stir into onion. Turn up heat and add marinated chicken to skillet and cook for 5 minutes, moving the chicken pieces around. Reduce heat; add zucchini and cook for 2 minutes, continuing to stir around the skillet. Pour in tomato sauce, followed by peas. Simmer gently for 5 minutes.
4. Stir cornstarch into yogurt (to prevent curdling) and add yogurt mixture to the skillet, stirring gently for 1 minute. Serve chicken curry with naan bread or whole grain rice.
Per Serving:
Calories 283,
Calories from Fat 53,
Total Fat 5.9g (sat 1g),
Cholesterol 66mg,
Sodium 166mg,
Carbohydrate 24.1g,
Fiber 6g,
Protein 33.4g
*I use Fage brand Greek yogurt, which is strained already. You can strain nonfat plain yogurt by lining a sieve/strainer with kitchen paper, a coffee filter or cheesecloth, and placing it over a small bowl. Empty a pot of yogurt into the sieve. Refrigerate and leave for at least two hours. If the yogurt contains gelatin or pectin, it may not strain as well.
Source : Fiona Haynes, Your Guide to Low Fat Cooking @about.com
Formatted by : Chupa Babi
