I haven't tried this yet. I got it in an email from lifescript.com Healthy Recipes. It looks interesting though, and chock full of SF. I haven't adjusted it at all; the only thing I see you could do is maybe drop the olive oil down, but if not, you're still below 25%. If anyone tries it, let me know.
Bombay Curried Chicken
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 40 minutes
Ingredients
2 tablespoons olive oil
1 large yellow onion, sliced
2 cloves garlic, minced
2 medium carrots, sliced
4 small potatoes or turnips, cut into wedges
salt to taste
freshly ground black pepper
1 tablespoon freshly grated ginger
1 tablespoon curry powder
1 small butternut squash, peeled, seeded and cubed
3 cups crushed canned tomatoes
1 pound skinless, boneless chicken breast, cut into 1-inch pieces
juice of 1 lemon
parsley or cilantro sprigs for garnish
Cooking Instructions
1. Heat the olive oil in a large non-stick skillet over medium heat. Add the onion and cook, stirring occasionally, until the onion begins to wilt, about 3 minutes.
2. Turn the heat to high, add the garlic, carrots and potatoes or turnips. Season with salt and pepper and cook, stirring occasionally, until the vegetables begin to brown, about 5 minutes.
3. Stir in the ginger and curry powder. Add the butternut squash, canned tomatoes and chicken pieces and stir to combine. Adjust the heat so that the mixture simmers slowly and place a lid, slightly ajar, over the skillet. Simmer for 15 minutes or until the chicken is completely cooked.
4. Add the lemon juice and adjust the salt and pepper to taste.
5. Serve in warm bowls garnished with parsley or cilantro sprigs.
Nutrition Facts
Serving size: 1 bowl
Calories 330
Total Fat 9 g
Saturated Fat 1 g
Protein 31 g
Total Carbohydrate 35 g
Dietary Fiber 8 g
Sodium 281 mg
Percent Calories from Fat 23%
Percent Calories from Protein 36%
Percent Calories from Carbohydrate 41%
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Bombay Curried Chicken
