Turn ordinary chicken and cauliflower into a flavor sensation with curry powder and tangy yogurt. Serve over couscous, noodles, or rice.
Recipe information
Yield
serves 4, 1 cup per serving
Ingredients
Preparation
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
