Wednesday, October 14, 2009

Curried Chicken with Fresh & Dried Cranberries

I love new recipes and I really enjoy the Eating Well recipes!



Curried Chicken with Fresh & Dried Cranberries

October/November 2005
8 servings, 3/4 cup each | Active Time: 50 minutes | Total Time: 1 hour

• 3 teaspoons canola oil, divided
• 2 pounds boneless, skinless chicken breasts, trimmed and cut crosswise into 1/2-inch-thick slices
• 3 tablespoons mild or medium-hot curry powder, divided
• 2 teaspoons butter
• 1 small onion, chopped
• 1 tablespoon yellow mustard seeds
• Generous 1/4 teaspoon ground cardamom, or cloves
• 1 15-ounce can diced tomatoes with mild green chiles
• 1 1/2 cups reduced-sodium chicken broth
• 1 1/3 cups sweetened dried cranberries
• 1 cup cranberries, fresh or frozen, thawed, coarsely chopped (see Note)
• 1 tablespoon minced fresh ginger
• 1/4 teaspoon salt
• Chopped fresh cilantro, for garnish


1. Heat 1 1/2 teaspoons oil in a nonreactive Dutch oven (see Note) over medium-high heat. Add half the chicken pieces and sprinkle with a generous 1/2 teaspoon curry powder. Cook, stirring occasionally, until the chicken is beginning to brown, about 5 minutes. Transfer to a large plate. Heat the remaining 1 1/2 teaspoons oil in the pot. Add the remaining chicken; sprinkle with another generous 1/2 teaspoon curry powder and cook, stirring occasionally, until beginning to brown, about 5 minutes. Transfer to the plate.

2. Add butter, onion and mustard seeds to the pot; cook, stirring, until the seeds pop and the onion begins to brown, 2 to 4 minutes. Return the chicken and any accumulated juices to the pot, sprinkle with the remaining curry powder and cardamom (or cloves); stir to coat the chicken with the spices. Cook, stirring, for 1 minute. Stir in tomatoes, broth, dried and fresh cranberries, ginger and salt. Bring to a boil, reduce heat to a simmer and cook, uncovered and stirring occasionally, until the mixture reduces slightly and the chicken is cooked through, 10 to 12 minutes more. Serve garnished with cilantro.


Per serving : 246 Calories; 6 g Fat; 2 g Sat; 2 g Mono; 66 mg Cholesterol; 24 g Carbohydrates; 25 g Protein; 4 g Fiber; 224 mg Sodium; 267 mg Potassium

Tips & Notes

Make Ahead Tip: Cool, cover and refrigerate for up to 2 days.
Notes: To make quick work of chopping cranberries, place whole berries in a food processor and pulse a few times until the berries are coarsely chopped.
• A nonreactive pan—stainless steel, enamel-coated or glass—is necessary when cooking acidic foods, such as cranberries, to prevent the food from reacting with the pan. Reactive pans, such as aluminum and cast-iron, can impart an off color and/or off flavor in acidic foods.

Mediterranean Roasted Broccoli & Tomatoes

From EatingWell: September/October 2007

This dish of roasted broccoli and tomatoes is tossed with bright Mediterranean ingredients just before serving.
4 servings, about 1 cup each | Active Time: 10 minutes | Total Time: 20 minutes

• 12 ounces broccoli crowns, trimmed and cut into bite-size florets (about 4 cups)
• 1 cup grape tomatoes
• 1 tablespoon extra-virgin olive oil
• 2 cloves garlic, minced
• 1/4 teaspoon salt
• 1/2 teaspoon freshly grated lemon zest
• 1 tablespoon lemon juice
• 10 pitted black olives, sliced
• 1 teaspoon dried oregano
• 2 teaspoons capers, rinsed (optional)


1. Preheat oven to 450°F.
2. Toss broccoli, tomatoes, oil, garlic and salt in a large bowl until evenly coated. Spread in an even layer on a baking sheet. Bake until the broccoli begins to brown, 10 to 13 minutes.
3. Meanwhile, combine lemon zest and juice, olives, oregano and capers (if using) in a large bowl. Add the roasted vegetables; stir to combine. Serve warm.

Per serving : 76 Calories; 5 g Fat; 1 g Sat; 4 g Mono; 0 mg Cholesterol; 7 g Carbohydrates; 3 g Protein; 3 g Fiber; 264 mg Sodium; 328 mg Potassium

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