Curried Chicken with Dried Cranberries        





Ingredients:
2 teaspoons canola oil
Four 3-ounce skinless boneless chicken breasts
2 onions, chopped
2 garlic cloves, minced
2 teaspoons ground cumin
1 teaspoon turmeric
1 teaspoon ground coriander
1 teaspoon ground ginger
1/4 teaspoon crushed red pepper flakes, or to taste
One 14 1/2-ounce can diced tomatoes (no salt added)
2 Granny Smith apples, cored and diced
1/2 cup low-sodium chicken broth
1/4 cup dried cranberries
4 cups hot cooked brown rice


Method:
1. In a large nonstick skillet, heat the oil. Add the chicken and cook until lightly browned, 2-3 minutes on each side. Transfer to a plate.

2. Add the onions and cook, stirring as needed, until softened, about 5 minutes. Add the garlic, cumin, turmeric, coriander, ginger and pepper flakes; cook, stir­ring constantly, until fragrant, about 30 seconds.

.3. Add the tomatoes, apples, broth and cranberries; bring to a boil, scraping up the browned bits from the bottom of the skillet. Return the chicken to the skillet; reduce the heat and simmer, covered, until the chicken is cooked through, about 10 minutes. Serve the rice, topped with the chicken breasts and sauce.

PER SERVING: 437 Calories, 6 g Total Fat, 1 g Saturated Fat, 50 mg Cholesterol, 98 mg Sodium, 69 g Total Carbohydrate, 7 g Dietary Fiber, 27 g Protein, 89 mg Calcium.

SERVING PROVIDES: 2 Breads, 2 Fruit/Vegetables, 2 Protein/Milks, 1 Fat.

POINTS PER SERVING: 8.