This recipe is a great delicacy that is worthy of being served to dinner guests.
- 1 pound (about 4) skinless boneless
- 1 Tablespoon whole wheat flour
- 1 1/2 teaspoons curry powder, DIVIDED
- 1/2 teaspoon paprika
- 1 1/2 teaspoons dried Italian seasoning
- 4 Tablespoons fat-free chicken
- 2 cups fat-free chicken broth
- 1 cup brown rice
- 2 cloves minced garlic
- 1 cup finely chopped onions
- 2 cups Granny Smith apples, (or
Pippin apple) peeled,cored, diced
- 1 cup raisins
- 1 Tablespoon lemon juice
- 1 10 oz. can unsweetened, undrained
mandarin orange sections
Preheat oven to 350°.
Cook the brown rice in 2 cups of chicken broth.
Cut chicken in 2-in cubes. In a bag, combine flour, 1/2 tsp curry powder, paprika, italian seasoning and chicken pieces tossing to coat chicken thoroughly.
In 10-inch skillet over medium-high heat, stir-fry chicken in 2 TBS broth for about 6-10 minutes, until chicken is no longer pink inside. Remove from pan.
Add 2 TBS broth, garlic, onion to skillet and cook, stirring often, 5 minutes or until garlic and onion begins to color. Stir in apples, remaining 1 tsp curry powder, raisins, lemon juice and oranges with juice. Cover and cook over medium heat for 10 minutes.
Remove skillet from heat and set aside 1 cup of the fruit mixture for topping. Stir cooked rice into remaining mixture and spoon into 2-quart glass casserole. Place chicken pieces on top of rice mixture and top with remaining fruit mixture.
Bake uncovered at 350° for 20-25 minutes, until liquid is absorbed and casserole is golden brown
Amount Per Serving:
Calories 365 - Calories from Fat 33
Percent Total Calories From: Fat 9%, Protein 23%, Carbohydrate 68%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 1g, Cholesterol 64mg, Sodium 182mg, Total Carbohydrate 62g, Dietary Fiber 2g, Protein 21g, Vitamin A 614 units, Vitamin C 21 units, Calcium 0 units, Iron 2 units