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Ингредиенты
- 3 Tbsp. vegetable oil
- 3 c. minced onions
- 1/4 c. chopped peeled fresh ginger
- 3 x garlic cloves chopped
- 3 Tbsp. curry pwdr
- 1 tsp grnd cumin
- 1/4 tsp grnd cinnamon
- 2 Tbsp. all-purpose flour
- 1 c. plain yogurt
- 3 Tbsp. tomato paste
- 3 c. canned low-salt chicken broth
- 1 c. unsweetened applesauce
- 4 lb boneless skinless chicken breasts cut crosswise into 1/2"-thick slices
- 1 pkt frzn peas - (10 ounce)
- 1/2 c. lowfat sour cream
- 1/2 c. canned unsweetened coconut lowfat milk see * Note Salt to taste Freshly-grnd black pepper to taste Fresh cilantro sprigs Steamed white rice Major Grey mango chutney Sliced peeled bananas Minced pitted peeled mangoes Shredded unsweetened coconut Minced toasted peanuts
Инструкции
- * Note: Available at Indian, Southeast Asian and Latin American markets and at many supermarkets.
- Heat oil in heavy large pot over medium heat. Add in onions and saute/fry till golden brown, about 15 min. Add in ginger and garlic; saute/fry 1 minute. Add in curry, cumin and cinnamon; saute/fry till fragrant, about 1 minute. Add in flour, then yogurt and tomato paste, whisking till sauce is smooth, about 1 minute. Add in broth and applesauce. Bring to boil. Reduce heat; simmer till sauce thickens slightly, stirring occasionally, about 30 min. (Can be made 1 day ahead. Cold slightly. Cover and chill. Bring to simmer before continuing.)
- Add in chicken and peas to sauce. Simmer till chicken is almost cooked through, about 3 min. Add in lowfat sour cream and coconut lowfat milk. Reduce heat to medium-low. Stir till chicken is cooked through and sauce thickens sufficient to coat spoon, about 3 min (don't boil). Season with salt and pepper. Transfer to bowl. Garnish with cilantro sprigs.
- Place rice, chutney, bananas, mangoes, coconut and peanuts in separate bowls. Serve alongside curry.
- This recipe yields 8 to 10 servings.
- Comments: Serve the curry with steamed white rice and Indian beer, and make a stop at an Indian restaurant to get some samosas - savory filled pastries - to pass as appetizers, and the flatbread called naan to sop up the curry sauce. For dessert, how about assorted teas and a carrot cake
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 426g | |
| Recipe makes 8 servings | |
| Calories 376 | |
| Calories from Fat 119 | 32% |
| Total Fat 13.51g | 17% |
| Saturated Fat 4.8g | 19% |
| Trans Fat 0.18g | |
| Cholesterol 97mg | 32% |
| Sodium 241mg | 10% |
| Potassium 814mg | 23% |
| Total Carbs 23.23g | 6% |
| Dietary Fiber 4.3g | 14% |
| Sugars 9.86g | 7% |
| Protein 40.79g | 65% |
