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| 1 | tablespoon | olive oil | ||
| 6 | 3-inch | cinnamon sticks | ||
| 5 | bay leaves | |||
| 1-1/2 | cups | finely chopped onion | ||
| 6 | cloves | garlic, minced | ||
| 2 | teaspoons | curry powder | ||
| 1/2 | teaspoon | ground turmeric | ||
| 1/2 | teaspoons | salt | ||
| 1/4 | teaspoon | ground cardamom | ||
| 2-1/2 | pounds | skinned, boned chicken breasts, cut into 1-inch pieces`` | ||
| 1 | cup | fat-free, less-sodium chicken broth | ||
| 1/4 | cup | fat-free sour cream | ||
| 1 | teaspoon | all-purpose flour | ||
| 1/2 | teaspoon | sugar | ||
| 1/4 | cup | slivered almonds, toasted and ground | ||
| 1/3 | cup | chopped red bell pepper | ||
| 2 | tablespoons | slivered almonds, toasted | ||
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| Heat the oil in a large nonstick skillet over medium
heat. Add 6 cinnamon sticks and bay leaves. Cook 2 minutes or
until fragrant. Add onion and garlic, sauté 5 minutes or until
tender. Add the curry powder, turmeric, salt, and cardamom.
Add chicken and broth, bring to a boil. Cover, reduce heat, and
simmer 35 minutes or until chicken is tender.
Remove the chicken from pan with a slotted spoon. Cook remaining liquid in pan over low heat 5 minutes. Combine sour cream, flour, and sugar in a small bowl, stir in 1/2 cup hot liquid. Add the sour cream mixture to pan, stirring until smooth. Return chicken to pan, stir in ground almonds. Cook 5 minutes or until thick, stirring frequently. Sprinkle with bell pepper. Discard the cinnamon sticks and bay leaves. Sprinkle with slivered almonds. Yield: 6 servings (serving size: about 1 cup chicken mixture and 1 teaspoon almonds). Per serving: 304 calories, 46.9g protein, 46.9g carbohydrates, 7.9g fat, 110mg cholesterol, 410mg sodium, 60mg calcium |
