You may also like
Categories:
corn oil onion garlic chicken breasts cauliflower chicken broth curry powder salt turmeric pepper all-purpose water yogurt
Viewed: 23 - Published at: 10 months agoIngredients
- 1 teaspoon canola or corn oil
- 1/4 cup frozen chopped onion or 1/2 medium onion, thinly sliced
- 1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced
- 1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 3/4-inch cubes
- 1 medium cauliflower, separated into bite-size pieces (about 2 cups)
- 1 cup fat-free, low-sodium chicken broth
- 1 teaspoon curry powder
- 1/4 teaspoon salt
- 1/4 teaspoon turmeric (optional)
- 1/8 teaspoon pepper
- 3 tablespoons all-purpose flour
- 1/4 cup water
- 1/2 cup fat-free plain yogurt
Method
- In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom.
- Cook the onion and garlic for about 3 minutes, or until the onion is soft, stirring occasionally.
- Push to one side of the skillet.
- Add the chicken to the middle of the skillet.
- Cook for 4 to 5 minutes, or until no longer pink in the center, stirring occasionally (only the chicken).
- Add the cauliflower, broth, curry powder, salt, turmeric, and pepper.
- Stir to incorporate the chicken, onion, and garlic.
- Increase the heat to high and bring to a boil.
- Reduce the heat to medium low.
- Cook, covered, for 5 to 6 minutes, or until the cauliflower is tender.
- Increase the heat to medium high.
- Put the flour in a small bowl.
- Add the water, whisking to dissolve.
- Pour into the skillet and cook, uncovered, for 2 to 3 minutes, or until the mixture is thickened, stirring occasionally.
- Reduce the heat to low.
- Spoon a small amount of warm chicken mixture into a small bowl.
- Stir in the yogurt.
- Stir into the skillet.
- Cook, uncovered, for 1 to 2 minutes, or until warmed through, stirring occasionally.
- (Per Serving)
- Calories: 195
- Total Fat: 3.0g
- Saturated: 0.5g
- Trans: 0.0g
- Polyunsaturated: 0.5g
- Monounsaturated: 1.0g
- Cholesterol: 66mg
- Sodium: 274mg
- Carbohydrates: 11g
- Fiber: 2g
- Sugars: 4g
- Protein: 30g
- Dietary Exchanges
- 1/2 Carbohydrate
- 1 Vegetable
- 3 Very Lean Meat
