Healthy meals: Curry Chicken

                     

  

Ingredients:

• 1¼ pounds boneless, skinless chicken breasts, cut into ¼-inch strips
• Salt and freshly ground black pepper
• 2½ teaspoons curry powder, divided
• 3 tablespoons vegetable oil, divided
• 1 medium yellow onion, finely chopped
• 4 garlic cloves, minced
• 1 tablespoon grated fresh ginger (see note)
• 2 cups low-sodium chicken broth, best quality such as Swanson
• 1 tablespoon cornstarch
• 2 teaspoons sugar
• 1 cup frozen peas (no need to thaw)
• ¼ cup plain low fat (2%) or whole Greek yogurt (do not use nonfat)
• ¼ cup chopped fresh cilantro

Instructions

1. 1.  Sprinkle the chicken evenly with ¾ teaspoon salt, ¼ teaspoon pepper and 1 teaspoon curry powder.
2. 2.  Heat 1½ tablespoons of oil in a 12-inch skillet over high heat until just smoking. Add the chicken in a single layer and cook, stirring occasionally, until lightly browned but still pink in spots, about 3 minutes. Transfer the partially cooked chicken to a clean bowl and set aside.
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3. 3.  Add the remaining 1½ tablespoons oil to the skillet and set heat to medium. Add the onions and cook, stirring occasionally, until softened, about 5 minutes. Stir in the garlic, ginger and remaining 1½ teaspoons curry powder and cook until fragrant, about a minute more.
4. 4.  Whisk the chicken broth and cornstarch together to dissolve the cornstarch, then add to the skillet along with the sugar and ⅛ teaspoon salt. Bring to a boil, then reduce the heat to medium and cook until the sauce is nicely thickened, about 5 minutes.
5. 5.  Add the peas and partially cooked chicken to the skillet, turn the heat down to low and simmer until the chicken is cooked through, a few minutes. Off the heat, stir in the yogurt and cilantro; then season with salt and pepper, to taste. Serve with basmati rice.