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Curried Chicken Recipe

In Hamilton, Ontario, Karen McLaughlin seasons tender chicken and apples with curry powder and a dash of cinnamon. "My husband and I enjoy this dish frequently because it's great-tasting and quick to prepare," she explains.

This recipe is:

Quick

Diabetic Friendly

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Curried Chicken Recipe

Prep/Total Time: 30 min.

Yield: 4 Servings

10 20 30

Ingredients

1/2 pound boneless skinless chicken breasts, cubed
2 medium tart apples, peeled and cubed
1 medium onion, chopped
2 garlic cloves, minced
3 tablespoons water
1 to 2 teaspoons curry powder
1/4 teaspoon ground cinnamon
1 tablespoon all-purpose flour
1 cup (8 ounces) reduced-fat sour cream
4 cups hot cooked rice

Directions

In a nonstick skillet, cook chicken until no longer pink; drain. Remove chicken and keep warm. In the same skillet, cook the apples, onion and garlic in water until tender. Return chicken to the pan; sprinkle with curry powder and cinnamon. Heat through.
Combine the flour and sour cream until smooth; stir into chicken mixture. Bring to a gentle boil; cook and stir for 2 minutes. Serve over rice. Yield: 4 servings.

Nutritional Analysis: One serving (1 cup chicken mixture with 1 cup rice) equals 414 calories, 6 g fat (4 g saturated fat), 53 mg cholesterol, 80 mg sodium, 65 g carbohydrate, 4 g fiber, 22 g protein. Diabetic Exchanges: 3 starch, 2 lean meat, 1 fruit.

Originally published as Curried Chicken in Quick Cooking March/April 2002, p17

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