Quick Chicken Curry            






Ingredients:
2 teaspoons olive oil
1 onion, chopped
1. tablespoon all-purpose flour
1 tablespoon curry powder
1/2 cup low-sodium chicken broth
1/2 cup unsweetened applesauce
1 apple, cored and diced
2 tablespoons raisins
1 1/2 cups cubed cooked skinless chicken breast
1/4 cup skim milk
2 cups hot cooked brown rice




Method:
1. In a large nonstick saucepan, heat the oil. Add the onion and cook, stirring as needed, until softened, about 5 minutes. Add the flour and curry; cook, stirring con­stantly, until the flour is lightly browned, about 1 minute.

2. Add the broth, applesauce, apple and raisins; bring to a boil, stirring constantly. Reduce the heat and simmer, covered, stirring as needed, until slightly thickened, about 10 minutes.

3. Stir in the chicken and milk; cook until heated through, about 3 minutes. Serve the rice, topped with the chicken curry.

PER SERVING: 538 Calories, 11 g Total Fat, 2 g Saturated Fat, 73 mg Cholesterol, 123 mg Sodium, 77 g Total Carbohydrate, 8 g Dietary Fiber, 35 g Protein, 108 mg Calcium.

SERVING PROVIDES: 2 Breads, 2 Fruit/Vegetables, 3 Protein/Milks, 1 Fat.

POINTS PER SERVING: 10.

MAKES 2 SERVINGS