Tantalizing Tuesday... Indian-style Chicken

Indian-Style Chicken Over Rice

Serves: 4

INGREDIENTS:

2 cups dried long-grain white rice, cooked according to package directions [=4 cups cooked]

4 boneless, skinless chicken breast fillets [4-oz each] cut in half

1/2 tsp. salt

2 tbsp. whole grain pastry flour

1tbsp. olive oil

1 large medium yellow onion, chopped

2 bell peppers [red or green], coarsely chopped

2 cloves garlic, minced

1 tbsp. curry powder

1/2 tsp. dried thyme

1 can [16-oz] diced tomatoes with no salt added

1/4 cup dry red wine

3 tbsp. dried currants

 

 

PREPARATIONS:

Cook the rice according to directions and set aside. Keep warm.

Cook the almonds in a small non-stick skillet over medium heat, stirring often, for 3 to 4 minutes, or until lightly toasted. Tip onto a plate and let cool.

Cut the chicken breastscrosswise in half. Season with 1/4 tsp. salt. Lightly coat with the flour, patting off the excess. In a large pot or Dutch oven, heat the oil over medium heat. Add the chicken and cook for 3 minutes on each side, or until lightly browned but not cooked through.Remove the chicken to a plate.

Add the onion and bell peppers to the pot. Cook, stirring frequently, for 5 minutes, or until softened. Stir in the garlic, curry powder, thyme, abd remaining 1/4 tsp salt. Cook for 1 minute, stirring constantly. Add the tomatoes (with the juice) and wine and bring to a boil. Reduce the heat and simmer for 5 minutes. Stir in the currants.

Return the chicken to the pot, pushing it down into the sauce. Cook for about 25 to 30 minutes or until an instant-read thermometer, inserted into the thickest portion of chicken registers 160 F. and the juices run clear. Sprinkle with the almonds.

Serve over rice.

 

 

 

NUTRITIONAL INFO:

Calories: 497

Carbs: 78g

Fat: 9g

Protein: 30g

Sodium: 503mg