Ingredients:

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
   1      pound         skinless boneless chicken breasts
   1      teaspoon      vegetable oil
   2                    onions -- sliced
   2      teaspoons     ground cardamom
   2      teaspoons     ground coriander
   1      teaspoon      turmeric
   1      teaspoon      chili powder
  19      ounces        canned tomatoes
     1/2                cup
   1 1/2  teaspoons     cornstarch
     1/2  cup           plain low-fat yogurt

Preparation:

1. Reduce heat to medium-low; add onions, cardamom, coriander, turmeric and chili powder; cook, stirring for 3 minutes or until are softened. 2. Add tomatoes, breaking up with fork. Return chicken to pan, add water and bring to a simmer. Cook, uncovered, for about 30 minutes or until chicken is no longer pink inside. 3. Remove 1/2 cup of the sauce to small bowl; whisk in 1 tsp of the cornstarch. Stir in cornstarch back into pan and bring to boil; cook for 1-2 minutes or until thickened. 4. Stir remaining cornstarch into yogurt; stir into sauce and heat through but do not boil.

Nutritional Information:

215 calories, 30G protein, 4G fat, 16G carbohydrate, good source of iron.