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Ингредиенты
- 2 Tbsp. all-purpose flour
- 3/4 tsp salt divided use
- 1/2 tsp freshly grnd black pepper
- 16 ounce skinless boneless chicken breasts four 4-oz breasts
- 2 tsp vegetable oil
- 2 tsp curry pwdr mild or possibly warm
- 1/2 tsp grnd cumin
- 1 x garlic clove chopped
- 2 c. frzn minced spinach thawed, well-liquid removed
- 1 c. low-sodium chicken broth
- 1/4 c. buttermilk low fat (1.5%)
Инструкции
- 1. In gallon-size sealable plastic bag, combine flour, 1/4 tsp. of the salt and [all] the pepper; add in 1 chicken breast. Seal bag; shake to coat thoroughly. Transfer chicken to plate; repeat [process of adding chicken breasts to bag, sealing, and shaking] with remaining chicken breasts.
- 2. In large nonstick skillet, heat oil; add in chicken. Cook over medium-high heat, turning once, 2-3 min on each side, till lightly browned. Transfer chicken to clean plate; set aside.
- 3. In same skillet, combine curry pwdr, cumin and garlic; cook over medium heat, stirring constantly, 1 minute, till fragrant. Stir in spinach and broth; bring liquid to a boil. Reduce heat to low; simmer, stirring occasionally, 10 min, till flavours are blended. Cold slightly.
- 4. Transfer spinach mix to food processor; puree till smooth. Return mix to skillet; stir in buttermilk and remaining 1/2 tsp. salt [but my arithmetic says which 3/4 tsp. salt less the 1/2 tsp. used in the sealed bag leaves only 1/4 tsp. salt to add in at this stage].
- 5. Return chicken to skillet; cook over low heat about 15 min till chicken is cooked through and mix is heated.
- Serving Ideas : Raita (p.6), spiced rice pilaf with raisins (p.7), chutney
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 95g | |
| Recipe makes 4 servings | |
| Calories 58 | |
| Calories from Fat 27 | 47% |
| Total Fat 3.03g | 4% |
| Saturated Fat 0.4g | 2% |
| Trans Fat 0.06g | |
| Cholesterol 1mg | 0% |
| Sodium 480mg | 20% |
| Potassium 165mg | 5% |
| Total Carbs 5.91g | 2% |
| Dietary Fiber 0.8g | 3% |
| Sugars 0.91g | 1% |
| Protein 2.66g | 4% |
