MiladyB

Curried Chicken with Fresh and Dried Cranberries

Fresh and dried cranberries, tomatoes, mustard seeds, cloves, cilantro and fragrant curry spices – all antioxidant all-stars – liven up this zesty chicken stew. It’s excellent when prepared ahead and reheated, and makes a convenient casual company entrée. Serve with brown basmati rice.

Serves: 8
Preparation time: 1 hour

Ingredients
3 teaspoons canola oil, divided
2 pounds boneless, skinless chicken breasts, trimmed of fat and cut crosswise into 1/2-inch-thick slices
3 tablespoons mild or medium-hot curry powder, divided
2 teaspoons butter
1 small onion, chopped
1 tablespoon yellow mustard seeds
Generous 1/4 teaspoon ground cardamom or cloves
1 15-ounce can diced tomatoes with mild green chilis
1 1/2 cups reduced-sodium chicken broth
1 1/3 cups sweetened dried cranberries
1 cup cranberries, fresh or frozen, thawed, coarsely chopped
1 tablespoon minced fresh ginger
1/4 teaspoon salt, or to taste
Chopped fresh cilantro leaves for garnish


Preparation
1. Heat 1-1/2 teaspoons oil in a non-reactive Dutch oven over medium-high heat until hot but not smoking.

2. Add half the chicken pieces and sprinkle with a generous 1/2 teaspoon curry powder.


3. Cook, stirring occasionally, until the chicken is beginning to brown, about 5 minutes.


4. Transfer to a large plate.


5. Add the remaining 1-1/2 teaspoons oil to the pot and heat until hot.


6. Add the remaining chicken; sprinkle with another generous 1/2 teaspoon curry powder and cook, stirring occasionally, until beginning to brown, about 5 minutes. Transfer to the plate.


7. Add butter, onion and mustard seeds to the pot; cook, stirring, until the seeds pop and the onion begins to brown, 2 to 4 minutes.


8. Return the chicken and any accumulated juices to the pot, sprinkle with the remaining curry powder and cardamom (or cloves); stir to coat the chicken with the spices. Cook, stirring, for 1 minute.


9. Stir in tomatoes, broth, dried and fresh cranberries, ginger and salt.


10. Bring to a boil, reduce heat to a simmer and cook, uncovered and stirring occasionally, until the mixture reduces slightly and the chicken is cooked through, 10 to 12 minutes more. Serve garnished with cilantro.

Enjoy!

Nutrition Facts
Per serving:
251 calories
6 g fat (2 g sat, 2 g mono)
66 mg cholesterol
25 g carbohydrate
25 g protein
4 g fiber
224 mg sodium
284 mg potassium

Nutrition Bonus: niacin (50% Daily Value), selenium (32% DV), fiber (15% DV)

__________________
~Beth~

Little Victories; Grand Rapids, MI
Bariatric Support Group

Diabetes, high blood pressure, sleep apnea, high cholesterol,
peripheral vein disease, joint pain and 210 lbs GONE!!


Century Club: July 3, 2006
ONE-derland: Dec. 22, 2006
Double Century: May 29, 2007
Goal: June 15, 2008

Lap RNY: 1/30/06-Dr Randal Baker
TT/BL: 09/21/07-Dr Ronald Ford
PS Revisions: 04/29/08-Dr Ronald Ford
Gallbladder: 05/14/08-Dr Randal Baker
Emergency surgery (Intussusception): 02/29/09-Dr James Foote