Meals Matter

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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).

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.

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