Healthy Serving:
Curry Chicken

Ingredients:

  • 3 lbs. boneless chicken
  • black pepper
  • AHA herb mix (e.g., bouquet garni or other no-salt seasoning)
  • 1 tablespoon butter, margarine, or oil
  • 3/4 cup finely chopped onion
  • 1/2 cup finely chopped celery
  • 1 teaspoon minced garlic
  • 2 tablespoons curry powder (best if purchased at an Indian market)
  • 1 bay leaf
  • 1 large, tart apple diced (Granny Smith or McIntosh)
  • 1 medium banana, diced
  • 2 teaspoons tomato paste
  • 1 1/2 cups chicken broth
  • 1/2 cup skim milk
Directions:
  1. Season the chicken with the pepper and herb mix.
  2. In a large, heavy skillet with a cover, heat the butter, margarine, or oil, and brown the chicken lightly on both sides.
  3. Add onion, celery, and garlic to the skillet, and cook for a few minutes.
  4. Sprinkle curry powder into the skillet. Then add bay leaf, apple, and banana, cook for 5 minutes more.
  5. Stir in tomato paste and broth. Bring the sauce to a boil, reduce heat and cover skillet, and cook the chicken for 15 minutes more or until it is tender. Remove chicken from the skillet and discard the bay leaf.
  6. In a blender or food processor, puree the remaining contents of the skillet.
  7. Return the puree to the skillet, stir in the milk, and add the chicken. Bring the sauce just to a boil.
  8. Serve over rice or noodles.
Recipe from the Frances Stern Nutrition Center at New England Medical Center, Boston.

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