Difficulty: Easy - for beginners
1 tablespoon peanut oil
1 cup chopped onion (about 1 medium)
1 1/2 tablespoons minced garlic (about 4 cloves)
2 1/2 pounds skinless, boneless chicken breasts, cut into 1-inch pieces
1/3 cup chunky peanut butter
1 1/2 teaspoons curry powder
1 teaspoon salt
1 teaspoon crushed red pepper
1/2 teaspoon freshly ground black pepper
1 (6-ounce) can tomato paste
3 cups chopped plum tomato (about 6 tomatoes)
2 (14-ounce) cans fat-free, less-sodium chicken broth
8 cups hot cooked brown rice
3/4 cup 2% Greek-style yogurt (such as Fage)
Heat oil in a Dutch oven over medium heat.
Add onion and garlic to pan; cook 5 minutes or until tender, stirring frequently.
Add chicken to pan; cook 4 minutes or until chicken is done, stirring frequently.
Stir in peanut butter and next 5 ingredients (through tomato paste); cook 1 minute.
Add tomato and broth to pan; bring to a boil.
Reduce heat, and simmer 30 minutes or until slightly thickened, stirring occasionally.
Serve chicken mixture over rice; top each serving with yogurt.
Yield: 12 servings (serving size: 3/4 cup chicken mixture, 2/3 cup brown rice, and 1 tablespoon yogurt)
Amount per serving
Calories from fat: 20%
Saturated fat: 1.6g
Monounsaturated fat: 3.1g
Polyunsaturated fat: 2.2g