Cardamom Curried Chicken

Course : Chicken
Serves: 4
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Ingredients:

1 pound skinless boneless chicken breasts
1 teaspoon vegetable oil
2 medium Onions -- sliced
2 teaspoons ground cardamom
2 teaspoons ground coriander
1 teaspoon turmeric
1 teaspoon chili powder
19 ounces canned tomatoes
1 1/2 teaspoons cornstarch
1/2 cup plain low-fat yogurt
 

Preparation / Directions:

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.


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