Lean Curry Chicken

Prepare rice. Meanwhile, melt butter over medium-high heat in a large, shallow pot, or large sauté pan with 2-inch sides. Add the white part of the onions, garlic, ginger and curry powder; cook and stir 1 minute. (Reserve the dark green tops of the onions and serve as a condiment.) Add chicken; cook and stir 2 minutes. Add longer cooking vegetables such as carrots or broccoli and chicken broth. Bring to a boil; reduce heat, and simmer until vegetables are almost tender. Add quicker cooking vegetables such as bell peppers and zucchini; cook several minutes, until almost tender. Mix cornstarch and 1 3/4 cup milk until smooth; add to pot. Bring to a boil; stirring constantly about 1 minute, until mixture thickens. Add more milk if sauce is too thick. Season to taste with salt and pepper. Serve curry with rice and condiments.

Condiments:

chutney

toasted shredded coconut

dry-roasted peanuts or toasted almonds

Makes 6 servings.

ORANGE-SCENTED RICE

2 cups chicken stock or 1 can (14 1/2 oz.) chicken broth plus 1/4 cup water

1 cup freshly squeezed, strained orange juice

1 1/2 teaspoon Real California butter

1 1/2 cups basmati rice or long-grain rice

1/2 teaspoon finely grated orange peel

Salt and pepper

Bring chicken broth to a boil in a heavy saucepan. Add orange juice, butter and rice; simmer 15 to 20 minutes. Stir in orange peel; season with salt and pepper.

*Leftover cooked chicken can be substituted. Add chicken at the end of cooking just to heat through.

Nutritional Breakout Per Serving:

Servings per recipe: 6

Calories per serving: 482

Protein: 33.51g

Carbohydrates: 58.83g

Dietary Fiber: 3.58g

Fat: 11.65g

Saturated Fat: 4.60g

Sodium: 633.08mg

Cholesterol: 82.79mg

Percent of calories from fat: 22%