Curried Chicken and Cauliflower

1. 1

   In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom.

2. 2

   Cook the onion and garlic for about 3 minutes, or until the onion is soft, stirring occasionally.

3. 3

   Push to one side of the skillet.

4. 4

   Add the chicken to the middle of the skillet.

5. 5

   Cook for 4 to 5 minutes, or until no longer pink in the center, stirring occasionally (only the chicken).

6. 6

   Add the cauliflower, broth, curry powder, salt, turmeric, and pepper.

7. 7

   Stir to incorporate the chicken, onion, and garlic.

8. 8

   Increase the heat to high and bring to a boil.

9. 9

   Reduce the heat to medium low.

10. 10

    Cook, covered, for 5 to 6 minutes, or until the cauliflower is tender.

11. 11

    Increase the heat to medium high.

12. 12

    Put the flour in a small bowl.

13. 13

    Add the water, whisking to dissolve.

14. 14

    Pour into the skillet and cook, uncovered, for 2 to 3 minutes, or until the mixture is thickened, stirring occasionally.

15. 15

    Reduce the heat to low.

16. 16

    Spoon a small amount of warm chicken mixture into a small bowl.

17. 17

    Stir in the yogurt.

18. 18

    Stir into the skillet.

19. 19

    Cook, uncovered, for 1 to 2 minutes, or until warmed through, stirring occasionally.

20. 20

    (Per Serving)

21. 21

    Calories: 195

22. 22

    Total Fat: 3.0g

23. 23

    Saturated: 0.5g

24. 24

    Trans: 0.0g

25. 25

    Polyunsaturated: 0.5g

26. 26

    Monounsaturated: 1.0g

27. 27

    Cholesterol: 66mg

28. 28

    Sodium: 274mg

29. 29

    Carbohydrates: 11g

30. 30

    Fiber: 2g

31. 31

    Sugars: 4g

32. 32

    Protein: 30g

33. 33

    Dietary Exchanges

34. 34

    1/2 Carbohydrate

35. 35

    1 Vegetable

36. 36

    3 Very Lean Meat

* Per serving · 4 servings · Values may vary.