Indian Appleous 500 Recipes

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INDIAN APPLEOUS 500



Indian Appleous 500 image

This healthy curry dish is the perfect high-performance fuel! For a different flavor, substitute fresh mango for the apple. Adapted from Eat, Shrink & Be Merry.

Provided by FLKeysJen

Categories     Curries

Time 35m

Yield 6 serving(s)

Number Of Ingredients 16

12 boneless skinless chicken thighs, each thigh cut in half (about 2 1/4 lbs)
1 cup chopped onion
1 cup chopped red bell pepper
2 teaspoons minced garlic
1 1/2 teaspoons curry powder
1 1/2 teaspoons chili powder
1/2 teaspoon ground turmeric
1/2 teaspoon ground cinnamon
1 (14 ounce) can light coconut milk
1/4 cup mango chutney
1 lemon, zest of, only
1/2 teaspoon salt
1 cup peeled cored and chopped golden delicious apple (aim for 1-inch pieces, any smaller and they turn to mush)
1/2 cup frozen green pea
2 tablespoons minced fresh cilantro
non-fat cooking spray

Steps:

  • Spray large, deep skillet with cooking spray and place over medium-high heat; add chicken pieces and cook until lightly until both sides are lightly browned, about two minutes per side. Remove chicken and keep warm.
  • Add onions, red pepper and garlic to the same skillet. Cook and stir until vegetables begin to soften, about three minutes. Add curry powder, chili powder, turmeric and cinnamon. Cook and stir for one more minute. Add coconut milk, mango chutney, lemon zest and salt. Mix well. Stir in chicken pieces and apples. Cover and simmer over low heat for 15 minutes. Add peas and cilantro. Simmer, uncovered, for five more minutes.
  • Serve hot on a bed of basmati rice.

Nutrition Facts : Calories 216.8, Fat 5.8, SaturatedFat 1.4, Cholesterol 114.5, Sodium 350.6, Carbohydrate 11.2, Fiber 3.1, Sugar 5.5, Protein 29.1

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