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Curried Chicken Recipe

A mild curry sauce complements the tender chicken and sweet apples in this speedy microwave main dish. "This rapid recipe is perfect for the working gal. I like to serve it over aromatic basmati rice, says Janet Boulger of Botwood, Newfoundland.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Curried Chicken Recipe

Prep/Total Time: 25 min.

Yield: 6 Servings

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Ingredients

2 tablespoons butter
2 to 3 teaspoons curry powder
1 medium onion, finely chopped
2 cups finely chopped peeled apple
1 can (10-3/4 ounces) reduced-fat reduced sodium cream of mushroom soup, undiluted
1/2 cup fat-free milk
1-1/2 pounds boneless skinless chicken breasts, cubed
1 can (4 ounces) mushroom stems and pieces, drained
1 cup frozen peas
1/8 teaspoon paprika
Hot cooked noodles or rice, optional

Directions

Place butter in a 2-1/2-qt. microwave-safe dish. Cover and microwave on high for 40-50 seconds or until melted. Stir in curry powder. Add onion and apple; stir until coated. Cover and microwave on high for 2-3 minutes or until crisp-tender, stirring once.
Stir in the soup, milk, chicken and mushrooms; cover and microwave on high for 9-10 minutes or until chicken is no longer pink, stirring twice. Add peas; sprinkle with paprika. Cover and cook 3-4 minutes longer or until peas are tender. Serve over noodles if desired. Yield: 6 servings.

Nutritional Analysis: One serving (1 cup chicken mixture, calculated without noodles) equals 257 calories, 8 g fat (4 g saturated fat), 82 mg cholesterol, 399 mg sodium, 17 g carbohydrate, 3 g fiber, 29 g protein. Diabetic Exchanges: 3 lean meat, 1/2 fruit, 1/2 starch, 1/2 fat.

Originally published as Curried Chicken in Light & Tasty June/July 2003, p19