Quick Chicken Curry
2 teaspoons olive oil
1 onion, chopped
1. tablespoon all-purpose flour
1 tablespoon curry powder
1/2 cup low-sodium chicken broth
1/2 cup unsweetened applesauce
1 apple, cored and diced
2 tablespoons raisins
1 1/2 cups cubed cooked skinless chicken breast
1/4 cup skim milk
2 cups hot cooked brown rice
1. In a large nonstick saucepan, heat the oil. Add the onion and cook, stirring
as needed, until softened, about 5 minutes. Add the flour and curry; cook,
stirring constantly, until the flour is lightly browned, about 1 minute.
2. Add the broth, applesauce, apple and raisins; bring to a boil, stirring
constantly. Reduce the heat and simmer, covered, stirring as needed, until
slightly thickened, about 10 minutes.
3. Stir in the chicken and milk; cook until heated through, about 3 minutes.
Serve the rice, topped with the chicken curry.
PER SERVING: 538 Calories, 11 g Total Fat, 2 g Saturated Fat, 73 mg Cholesterol,
123 mg Sodium, 77 g Total Carbohydrate, 8 g Dietary Fiber, 35 g Protein, 108 mg
SERVING PROVIDES: 2 Breads, 2 Fruit/Vegetables, 3 Protein/Milks, 1 Fat.
POINTS PER SERVING: 10.
MAKES 2 SERVINGS