Yield: 4 Servings
|4||Skinned boned chicken breast halves, (4-ounce)|
|1 tablespoon||Curry powder, divided|
|2 tablespoons||All-purpose flour|
|¼ teaspoon||Ground red pepper|
|Vegetable cooking spray|
|2 teaspoons||Olive oil|
|1 cup||Vertically sliced onion|
|2||Cloves garlic, minced|
|14½ ounce||No-salt-added stewed tomatoes, (1 can) undrained|
|⅓ cup||Golden raisins|
|¼ cup||Plain low-fat yogurt|
|Fresh parsley sprigs, (optional)|
Place each piece of chicken between 2 sheets of heavy-duty plastic wrap, and flatten to ¼-inch thickness, using a meat mallet or rolling pin.
Combine 1 teaspoon curry powder and next 3 ingredients in a shallow dish; dredge chicken in flour mixture. Set aside.
Coat a nonstick skillet with cooking spray; add oil. Place over medium-high heat until hot. Add onion and garlic; saute 3 minutes. Push onion and garlic to side of skillet; add chicken, and cook 2 minutes on each side or until browned. Add remaining curry powder, tomatoes, and raisins; reduce heat to medium, and cook 4 minutes, turning chicken once. Yield: 4 servings (serving size: 3 ounces chicken, ¼ cup plus 2 tablespoons sauce, and 1 tablespoon yogurt).
Per serving: 244 Calories; 4g Fat (16% calories from fat); 29g Protein; 23g Carbohydrate; 66mg Cholesterol; 627mg Sodium NOTES : Place chicken on a serving platter; spoon sauce over chicken. Top with yogurt; garnish with parsley, if desired.
Recipe by: Cooking Light, Mar/Apr 1993, page 98 Posted to MC-Recipe Digest V1 #393 by igor@... on Jan 28, 1997.