Contributed By: bluther
Shape Magazine
Nuts and dried fruit are a cost-effective way to pack in nutrients, adding a hefty dose of heart-healthy monounsaturated fat (from the nuts) and antioxidants and fiber (from the dried fruit).
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Total Preparation Time: Less than 15 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: Mediterranean & Mid-Eastern
Nutrition Content: Good Source of Calcium
Meal Type: Entree
Ingredients
4 tablespoons Sliced almonds
2 teaspoons Olive or vegetable oil
4 Skinless chicken breast halves
1/2 cup Chopped onion
2 Garlic cloves minced
1 tablespoon Minced fresh ginger (or sliced and bottled in water)
2 teaspoons Curry powder
1/2 teaspoon Salt
1/4 teaspoon Ground black pepper
1 1/2 cups Fat-free chicken broth
1/2 cup Dried-fruit bits (such as Sunsweet) or chopped, dried apricots, apples, pears and plums
2 cups Cooked brown or white rice
1/2 cup Chopped green onions
Preparation
Toast almonds by heating in a dry skillet over medium-high heat until golden, about 2-3 minutes, shaking the pan frequently; set aside.
Heat oil in a large, high-sided skillet over medium heat. Add chicken; saute 1 minute per side, until golden brown. Remove from pan; set aside.
To the same pan, add onion, garlic and ginger; saute 2 minutes. Add curry powder, salt and pepper and stir to coat. Return chicken to pan, meat-side down and add broth and dried fruit. Bring to a boil, reduce heat, cover and simmer 10-15 minutes, until chicken is cooked through. Spoon 1/2 cup rice onto four individual plates. Arrange chicken alongside rice and spoon sauce over chicken and rice. Top chicken with green onions and toasted almonds.
Cook's Notes
Nutrition Information
Calories: 471
;
Total Fat: 15g
;
Saturated Fat: 2g
;
Polyunsaturated Fat: 3g
;
Carbohydrates: 41.7g
;
Protein: 42.9g
;
Vitamin A: 471 IU
;
Vitamin C: 4.9mg
;
Calcium: 105.6mg
;
Sodium: 590mg
;
Iron: 3.8mg
;
Fiber: 4.3g