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Curried Chicken and Cauliflower

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

1

teaspoon canola or corn oil

1

/4 cup frozen chopped onion or 1/2 medium onion, thinly sliced

1

teaspoon bottled minced garlic or 2 medium garlic cloves, minced

1

pound boneless, skinless chicken breasts, all visible fat discarded, cut into 3/4-inch cubes

1

medium cauliflower, separated into bite-size pieces (about 2 cups)

1

cup fat-free, low-sodium chicken broth

1

teaspoon curry powder

1

/4 teaspoon salt

1

/4 teaspoon turmeric (optional)

1

/8 teaspoon pepper

3

tablespoons all-purpose flour

1

/4 cup water

1

/2 cup fat-free plain yogurt

Need to make a substitution?

Preparation

  1. 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.

  2. 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

American Heart Association Quick & Easy Meals
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