Indian Curry Chicken

This simple curry chicken recipe is low in fat but high in taste.

(serves 4)

Ingredients:

• 4 boneless, skinless chicken breast halves
• small amount of flour for dredging
• salt and pepper
• Olive oil pan spray
• 2 teaspoons olive oil
• 1 medium onion, sliced
• 2 garlic cloves, chopped
• a 14 1/2 ounce can of whole tomatoes
• 1/2 teaspoon hot red pepper flakes, or to taste
• 1/2 teaspoon ground coriander
• 1 teaspoon ground ginger
• 2 teaspoons curry powder
• 1/2 cup fresh cilantro leaves
• 1 tablespoon lemon juice

Directions:

Cut chicken breasts into 1 inch cubes. Sprinkle with salt and pepper, dredge lightly in flour, and set aside.

Spray the inside of a medium covered stockpot with pan spray and place over medium-high heat. When hot, add the olive oil and let it heat up. Then add the chicken pieces, and saute for a few minutes until just starting to brown. Add the onion and garlic, and saute for a few minutes until the onions begin to wilt. Add the tomatoes with their juice, and the red pepper flakes, ground coriander, ginger and curry powder. Stir, cover the pot, and simmer over low heat until the chicken is cooked through, about 15 minutes. Before serving, adjust the seasonings, and stir in the fresh cilantro and lemon juice.

Cucumber Yogurt Salad is an excellent choice to serve with Indian Curry Chicken.

Nutritional Analysis Per Serving:

• Calories: 220
• Protein: 29 grams
• Fat: 6 grams
• Carbohydrate: 12 grams