Recipes: It's Time to Roast and Simmer Again

the recipes

october 2002

It's Time to Roast and Simmer Again

Curried Chicken over Basmati Rice with Grilled Pineapple

(makes 4 servings)

4	bone-in chicken thighs, about 1 1/2 pounds total
	olive oil cooking spray
1	medium onion, minced
2	cloves garlic, minced
1	Granny Smith apple, peeled and diced
1	tablespoon hot curry powder or to taste
1 1/2	cups canned low-fat, low-salt chicken broth
1/2	cup nonfat sour cream
4	slices fresh pineapple, cut 3/4-inch thick
2	cups steamed hot basmati rice
4	scallions, white part and 1 inch green, thinly sliced
24	dry roasted peanuts

Remove the skin and all visible fat from the chicken thighs.
Lightly coat a large nonstick skillet with cooking spray. Add the onion, garlic, and apple. Sauté until onion is soft, about 4 minutes. Move the vegetables and apple to one side and add the chicken thighs. Sauté until the chicken is nicely browned on both sides, about 8 minutes.
Sprinkle with curry powder and pour in broth. Cover and simmer for 25 to 35 minutes, until chicken is well cooked through. Cut next to the bone to test; there should be no redness.
Remove the chicken to a plate. Stir sour cream into the skillet, and return the chicken to the skillet, basting with the sauce. Do not boil. Continue to cook until sauce is heated through and reduced to desired consistency. Meanwhile, light a grill or heat the broiler. Grill the pineapple for 4 to 5 minutes per side, until grill marks are formed and pineapple begins to become fragrant. Set aside.
To assemble, distribute the rice between 4 large plates. Arrange chicken and sauce on one side, the grilled pineapple on the other. Sprinkle with scallions and peanuts. Serve at once.

Per serving:	366 calories (18% calories from fat), 27 g protein, 8 g total fat (1.6 g saturated fat), 48 g carbohydrate, 3 g dietary fiber, 81 mg cholesterol, 141 mg sodium, 568 mg potassium
Diabetic exchanges:	3 lean protein, 3 carbohydrate (2 bread/starch, 1 fruit)

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