Curried Chicken and Cauliflower Recipe

Name: Curried Chicken and Cauliflower
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 teaspoon canola or corn oil; 1/4 cup frozen chopped onion or 1/2 medium onion, thinly sliced; 1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced; 1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 3/4-inch cubes; 1 medium cauliflower, separated into bite-size pieces (about 2 cups); 1 cup fat-free, low-sodium chicken broth; 1 teaspoon curry powder; 1/4 teaspoon salt; 1/4 teaspoon turmeric (optional); 1/8 teaspoon pepper; 3 tablespoons all-purpose flour; 1/4 cup water; 1/2 cup fat-free plain yogurt

Servings: persons

1 teaspoon canola or corn oil
1/4 cup frozen chopped onion or 1/2 medium onion, thinly sliced
1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced
1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 3/4-inch cubes
1 medium cauliflower, separated into bite-size pieces (about 2 cups)
1 cup fat-free, low-sodium chicken broth
1 teaspoon curry powder
1/4 teaspoon salt
1/4 teaspoon turmeric (optional)
1/8 teaspoon pepper
3 tablespoons all-purpose flour
1/4 cup water
1/2 cup fat-free plain yogurt

1
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom.
2
Cook the onion and garlic for about 3 minutes, or until the onion is soft, stirring occasionally.
3
Push to one side of the skillet.
4
Add the chicken to the middle of the skillet.
5
Cook for 4 to 5 minutes, or until no longer pink in the center, stirring occasionally (only the chicken).
6
Add the cauliflower, broth, curry powder, salt, turmeric, and pepper.
7
Stir to incorporate the chicken, onion, and garlic.
8
Increase the heat to high and bring to a boil.
9
Reduce the heat to medium low.
10
Cook, covered, for 5 to 6 minutes, or until the cauliflower is tender.
11
Increase the heat to medium high.
12
Put the flour in a small bowl.
13
Add the water, whisking to dissolve.
14
Pour into the skillet and cook, uncovered, for 2 to 3 minutes, or until the mixture is thickened, stirring occasionally.
15
Reduce the heat to low.
16
Spoon a small amount of warm chicken mixture into a small bowl.
17
Stir in the yogurt.
18
Stir into the skillet.
19
Cook, uncovered, for 1 to 2 minutes, or until warmed through, stirring occasionally.
20
(Per Serving)
21
Calories: 195
22
Total Fat: 3.0g
23
Saturated: 0.5g
24
Trans: 0.0g
25
Polyunsaturated: 0.5g
26
Monounsaturated: 1.0g
27
Cholesterol: 66mg
28
Sodium: 274mg
29
Carbohydrates: 11g
30
Fiber: 2g
31
Sugars: 4g
32
Protein: 30g
33
Dietary Exchanges
34
1/2 Carbohydrate
35
1 Vegetable
36
3 Very Lean Meat

360

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 13 ingredients. The key ingredients include: 1 teaspoon canola or corn oil, 1/4 cup frozen chopped onion or 1/2 medium onion, thinly sliced, 1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced, 1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 3/4-inch cubes, and more.

Yes, Curried Chicken and Cauliflower falls under the Meat & Poultry category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Curried Chicken and Cauliflower

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