Turn ordinary chicken and cauliflower into a flavor sensation with curry powder and tangy yogurt. Serve over couscous, noodles, or rice.

　　

Ingredients

serves 4, 1 cup per serving

　　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

　　

Step 1

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.

　　

Step 2

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).

　　

Step 3

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.

　　

Step 4

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.

　　

Step 5

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.

　　

nutrition information

Step 6

(Per Serving)

　　

Step 7

Calories: 195

　　

Step 8

Total Fat: 3.0g

　　

Step 9

Saturated: 0.5g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 0.5g

　　

Step 12

Monounsaturated: 1.0g

　　

Step 13

Cholesterol: 66mg

　　

Step 14

Sodium: 274mg

　　

Step 15

Carbohydrates: 11g

　　

Step 16

Fiber: 2g

　　

Step 17

Sugars: 4g

　　

Step 18

Protein: 30g

　　

Step 19

Dietary Exchanges

　　

Step 20

1/2 Carbohydrate

　　

Step 21

1 Vegetable

　　

Step 22

3 Very Lean Meat

　　American Heart Association Quick & Easy Meals