Ingredients

4 tablespoons sliced almonds
2 teaspoons olive or vegetable oil
4 skinless chicken breast halves
1/2 cup chopped onion
2 garlic cloves, minced
1 tablespoon minced fresh ginger (or sliced and bottled in water)
2 teaspoons curry powder
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 1/2 cups fat-free chicken broth
1/2 cups dried-fruit bits (such as Sunsweet), or chopped, dried apricots, apples, pears and plums
2 cups cooked brown or white rice
1/2 cup chopped green onions

Directions

Toast almonds by heating in a dry skillet over medium-high heat until golden, about 2-3 minutes, shaking the pan frequently; set aside.

Heat oil in a large, high-sided skillet over medium heat. Add chicken; sauté 1 minute per side, until golden brown. Remove from pan; set aside.

To the same pan, add onion, garlic and ginger; sauté 2 minutes. Add curry powder, salt and pepper and stir to coat. Return chicken to pan, meat-side down, and add broth and dried fruit. Bring to a boil, reduce heat, cover and simmer 10-15 minutes, until chicken is cooked through. Spoon 1/2 cup rice onto four individual plates.

Arrange chicken alongside rice and spoon sauce over chicken and rice. Top chicken with green onions and toasted almonds.

Nutritional Facts

Yield: 4 servings

Nutritional Facts (Per Serving)

Calories: 386
Fat: 24 G
Protein: 32 G
Carbohydrates: 41 G

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