4 points
Yield: 7 servings (serving size: about 1 cup)
2 teaspoons curry powder
1 teaspoon ground coriander
1 teaspoon ground turmeric
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon ground red pepper
1 bay leaf
1 1/2 teaspoons olive oil
1 1/2 pounds skinless, boneless chicken breast, cut into 1-inch pieces
1 1/2 cups vertically sliced onion
1 1/2 teaspoons minced peeled fresh ginger
2 garlic cloves, minced
1 (14-ounce) can fat-free, less-sodium chicken broth
1 (14.5-ounce) can diced tomatoes, undrained
2 cups (1/2-inch) cubed peeled sweet potato
3/4 cup canned chickpeas, rinsed and drained
1/2 cup frozen green peas
1 tablespoon fresh lemon juice
1. Combine curry powder, coriander, turmeric, salt, black pepper, red pepper, and bay leaf in a small bowl.
2. Heat oil in a large Dutch oven over medium-high heat. Add chicken to pan; sauté 5 minutes or until browned, stirring occasionally. Remove chicken from pan. Reduce heat to medium. Add onion to pan; cook 10 minutes or until tender, stirring frequently. Increase heat to medium-high; return chicken to pan. Cook 1 minute, stirring occasionally. Stir in ginger and garlic; cook 1 minute, stirring constantly. Add curry powder mixture; cook 2 minutes, stirring constantly. Add broth and tomatoes; bring to a boil. Cover, reduce heat, and simmer 1 hour. Stir in potato and chickpeas. Cook, uncovered, 30 minutes. Add peas; cook 5 minutes or until thoroughly heated. Remove from heat; stir in lemon juice. Discard bay leaf.
CALORIES 196 ; FAT 3.9g (sat 0.9g,mono 1.6g,poly 0.8g); CHOLESTEROL 54mg; CALCIUM 46mg; CARBOHYDRATE 16.9g; SODIUM 467mg; PROTEIN 23g; FIBER 3.5g; IRON 1.9mg