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Curried Chicken
with Apples and Sweet Potatoes
1 cup basmati
rice
Salt
24 ounces boneless and skinless chicken breasts or chicken tenders
1 1/2 tablespoons canola or peanut oil
1 large sweet potato, 12 to 16 ounces
1 medium onion, about 8 ounces
1 rib celery
1 1/2 tablespoons curry powder
1/4 teaspoon cayenne pepper, or to taste
1 tablespoon all-purpose flour
One 14-ounce can low sodium, fat-free chicken broth
1 large crisp apple such as Granny Smith
One 5-ounce can evaporated milk
3 or 4 sprigs fresh cilantro
1)Run the hot-water
tap while you put the rice and 1 teaspoon salt in a 2-quart saucepan.
Add 2 cups hot tap water. Cover and bring to a boil over high heat,
then reduce the heat to low and cook for 10 minutes. Turn the heat
off and keep covered until ready to serve. (Or put the rice, salt,
and hot tap water in a 2-quart microwave-safe container. Cover and
put in a microwave oven on high power for 10 minutes. Keep covered
until ready to serve.)
2)Meanwhile,
put a 12-inch sauté pan (or other large deep skillet) over
high heat. Cut the chicken into 1-inch cubes. Add the oil to the
pan. Season the chicken with salt and add to the pan. Cook for 3
minutes, stirring once or twice to brown evenly.
3)While the
chicken cooks, peel the sweet potato and cut into 1/2-inch cubes.
Remove the chicken to a platter. Add the sweet potato to the pan
and stir. Peel and chop the onion. Trim the celery and cut crosswise
into crescents, about 1/4 to 1/2 inch wide. Add the onion and celery
to the pan. Stir and cook for 1 minute.
4)Add the curry
powder, cayenne, and flour to the pan. Stir well and cook for 1
minute. Add the chicken broth. Stir well, cover, and bring to a
boil over high heat. Meanwhile, core and cut the apple into 1-inch
cubes. Do not peel.
5)Add the chicken,
apple and evaporated milk to the pan. Stir well, cover and bring
to a boil again. Uncover and cook for about 3 minutes, until slightly
thickened, stirring periodically. While the curried chicken cooks,
chop the cilantro. Serve the curry over rice sprinkled with cilantro.
Serves 4
Per serving:
587 calories, 52 grams protein, grams 71 carbohydrate, 12 grams
fat, 3 grams saturated fat, mg 110 cholesterol, 938 mg sodium.
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