November 15, 2010 in Features, Food

Curry adds hint of spice to chicken tenders

Apricot jam, heavy cream create rich, flavorful sauce
Linda Gassenheimer Miami Herald
 

A dusting of curry flavors this simple chicken dish.

The curry powder sold in supermarkets is a blend of about 15 herbs, spices and seeds. This type of powder loses its flavor quickly; if yours is more than six months old, buy a new container for maximum flavor.

For another quick chicken curry dish, go to www.DinnerInMinutes.com and try Curried Chicken Pot Pie.

Curry-Kissed Chicken

1 1/2 tablespoons curry powder

3/4 pound chicken tenders (or boneless, skinless chicken breast cut into strips)

Olive oil spray

Salt and freshly ground pepper

3 tablespoons apricot jam

2 tablespoons heavy (whipping) cream

2 tablespoons sliced scallions

Place curry powder on a plate. Toss the chicken in the curry powder, making sure all sides are coated.

Heat a nonstick skillet over medium-high and spray it with olive oil. Add the chicken and saute 2 minutes per side. Add salt and pepper to taste. Remove to a clean plate.

Add 1/3 cup water and apricot jam to the skillet and simmer 30 seconds, stirring to melt jam. Add cream and simmer 1 minute to thicken sauce. Add salt and pepper to taste.

Spoon sauce over chicken. Sprinkle scallions on top.

Yield: 2 servings.

Nutrition per serving: 345 calories (31 percent from fat), 12 grams fat (4.7 grams saturated, 4.2 grams monounsaturated), 128 milligrams cholesterol, 37.3 grams protein, 23.2 grams carbohydrates, 1.9 grams fiber, 221 milligrams sodium.

Rice and Carrots

1 cup quick (10-minute) brown rice

1/2 cup shredded carrots

2 teaspoons olive oil

Salt and freshly ground pepper

Bring 1 cup water to a boil in a large saucepan. Stir in rice, return to a boil, reduce heat to medium, cover and simmer 5 minutes.

Remove from heat and stir in shredded carrots. Cover and let stand 5 minutes. Add oil, salt and pepper to taste. Fluff with a fork.

Yield: 2 servings.

Nutrition per serving: 201 calories (25 percent from fat), 5.7 grams fat (0.6 gram saturated, 3.3 grams monounsaturated), no cholesterol, 4.3 grams protein, 35.6 grams carbohydrates, 2.8 grams fiber, 24 milligrams sodium.

Linda Gassenheimer’s latest book is “The Portion Plan: How to Eat the Foods You Love and Still Lose Weight.” Her website is dinnerinminutes.com.


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