Chicken is cooked with potatoes and lima beans in a ginger curry sauce. Serve over rice for a complete meal. This dish is cooked on the stove-top.
Prep Time: 20 minutes
Cook Time: 1 hour, 30 minutes
Total Time: 1 hour, 50 minutes
Ingredients:
- 2 Tablespoons peanut or vegetable oil
- 3 pounds boneless, skinless chicken breasts cut into 1-inch pieces (about 3 whole breasts)
- Salt and fresh-ground black pepper, to taste
- 1 medium yellow onion, chopped
- 1 or 2 garlic cloves, minced
- 1 (1-inch) piece ginger root, peeled and thinly sliced
- 1 (14-1/2-ounce) can fat-free, reduced sodium chicken broth
- 2 teaspoons curry powder, or to taste
- 1 teaspoon crushed red pepper flakes
- 1 (2-inch) cinnamon stick
- 1/2 teaspoon salt, optional
- Juice of 1/2 lemon
- 2 carrots, sliced thin
- 4 small red-skinned potatoes, cut into eighths
- 1 (10-ounce) package frozen lima beans
Preparation:
Heat oil in a nonreactive Dutch oven or very large nonstick skillet over high heat. Cooking the chicken in batches so as not to crowd it, brown chicken slowly on all sides. Remove chicken to a plate; season with salt and pepper. Set aside. Pour all fat from skillet.
To same pan over medium-low heat, add onions, garlic, and ginger. Cook about 8 minutes or until onions are translucent. Add broth; with a wooden spoon, scrape up browned bits from bottom of pan. Mix in curry powder, red pepper flakes, cinnamon, and salt.
Return all chicken pieces with accumulated juices to pan; spoon sauce over them. Reduce heat to low, cover and simmer about 45 minutes. Add lemon juice, carrots, potatoes, and lima beans. Cover and cook 20 minutes or until vegetables are tender. Serve over basmati rice.
Yield: 6 to 8 servings
Per serving with salt: 293 calories, 40 grams protein, 5 grams fat, 20 grams carbohydrates, 96 milligrams cholesterol, 277 milligrams sodium, 16 percent calories from fat.
Per serving without salt: 293 calories, 40 grams protein, 5 grams fat, 20 grams carbohydrates, 96 milligrams cholesterol, 129 milligrams sodium, 16 percent calories from fat.
Recipe Source: Low-Fat Soul by Jonell Nash (Ballantine Books)
Reprinted with permission.
To same pan over medium-low heat, add onions, garlic, and ginger. Cook about 8 minutes or until onions are translucent. Add broth; with a wooden spoon, scrape up browned bits from bottom of pan. Mix in curry powder, red pepper flakes, cinnamon, and salt.
Return all chicken pieces with accumulated juices to pan; spoon sauce over them. Reduce heat to low, cover and simmer about 45 minutes. Add lemon juice, carrots, potatoes, and lima beans. Cover and cook 20 minutes or until vegetables are tender. Serve over basmati rice.
Yield: 6 to 8 servings
Per serving with salt: 293 calories, 40 grams protein, 5 grams fat, 20 grams carbohydrates, 96 milligrams cholesterol, 277 milligrams sodium, 16 percent calories from fat.
Per serving without salt: 293 calories, 40 grams protein, 5 grams fat, 20 grams carbohydrates, 96 milligrams cholesterol, 129 milligrams sodium, 16 percent calories from fat.
Recipe Source: Low-Fat Soul by Jonell Nash (Ballantine Books)
Reprinted with permission.
