Fred Tasker’s wine suggestion: Curry calls for a white wine with lots of fruit and a bit of sweetness; I’d try a viognier.
Helpful Hints:
— A Golden Delicious apple can be used instead of the Granny Smith.
— Minced garlic can be found in the produce section of the market or crush and use 1 medium garlic clove instead.
— Add another 1/4 teaspoon curry powder if you like it spicy hot.
Countdown:
— Prepare the ingredients.
— Make chicken.
— Microwave rice while chicken cooks.
Shopping List:
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 1 bottle curry powder, 1 Granny Smith apple, 1 tomato, 1 container fat-free, low-sodium chicken broth, 3/4 pound cooked chicken breast, 1 small box raisins, 1/2 pound green beans, 1 package frozen diced onion, 1 package microwaveable white rice and 1 carton plain non-fat yogurt.
Staples: canola oil, minced garlic, flour, cinnamon, salt and black peppercorns.
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CURRIED CHICKEN
Recipe by Linda Gassenheimer
2 teaspoons canola oil
1/2 tablespoon curry powder
1 cup frozen diced onion
1 teaspoon minced garlic
2 cups green beans, cut into 2-inch pieces
1 tart apple (Granny Smith), cored and cut into cubes (about 1 1/2-cups)
1 tablespoon flour
1 cup fat-free, low-sodium chicken broth
10 ounces cooked chicken breast cut into 1/2-1inch pieces (about 1 1/2-cups)
1/4 cup raisins
1 medium tomato cut into small wedges
1/4 cup non-fat plain yogurt
1 teaspoon ground cinnamon
Salt and freshly ground black pepper
Heat oil in a large nonstick skillet over medium-high heat. Add the curry powder, onion, garlic, green beans and apple. Saute 5 minutes. Sprinkle in the flour and stir until absorbed by vegetables, about 30 seconds. Add the broth and simmer until broth thickens, 2 minutes. Stir in the chicken, raisins and tomatoes. Simmer 2 to 3 minutes to warm the chicken. Remove from heat and stir in the yogurt, cinnamon and add salt and pepper to taste.
Yield 2 servings.
Per serving: 481 calories (20 percent from fat), 10.5 g fat (1.7 g saturated, 5.1 g monounsaturated), 126 mg cholesterol, 50.6 g protein, 54 g carbohydrates, 9.8 g fiber, 602 mg sodium.
QUICK RICE
Recipe by Linda Gassenheimer
1 package microwaveable white rice to make 1 1/2-cups cooked rice
1 teaspoon canola oil
Salt and freshly ground black pepper
Microwave rice according to package instructions. Measure 1 1/2-cups cooked rice into a bowl and save any remaining rice for another time. Mix oil and salt and pepper to taste into the rice.
Yield 2 servings.
Per serving: 189 calories (12 percent from fat), 2.6 g fat (0.3 g saturated, 1.5 g monounsaturated), no cholesterol, 3.3 g protein, 37 g carbohydrates, 0.6 g fiber, 2 mg sodium.
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