Curry Chicken with Warm Fruit Compote

The aromas, colors and flavors of this Indian-inspired dish are a feast for the senses.

Ingredients

    Couscous
  • 1 1/2 tsp (7 mL) canola oil
  • 1 cup (250 mL) uncooked Israeli couscous
  • 1 1/2 tsp (7 mL) curry powder
  • 1 1/4 cups (300 mL) water
    Chicken & Compote
  • 1 tbsp (15 mL) canola oil, divided
  • 4   boneless, skinless chicken breasts (3 oz/90 g each)
  • 1/2 tsp (2 mL) salt, divided
  • 1/4 tsp (1 mL) coarsely ground black pepper
  • 2 large shallots, finely chopped
  • 1 medium Granny Smith apple, diced
  • 1 cup (250 mL) unsalted chicken stock
  • 1/4 cup (50 mL) dried currants
  • 1 tbsp (15 mL) sugar
  • 1 tbsp (15 mL) curry powder
  • 1 1/2 tsp (7 mL) cornstarch dissolved in 1/4 cup (50 mL) cold water
  • 1 tbsp (15 mL) light butter
  • 3 large, fresh apricots, pitted and diced

Directions

  1. For couscous, heat oil in (3-qt./2.8-L) Saucepan over medium heat 1-3 minutes or until shimmering; add couscous and curry powder. Cook 3-4 minutes or until couscous is golden brown, stirring occasionally. Add water; bring to a boil. Reduce heat to medium-low; cook, covered, 8-10 minutes or until couscous is tender.  Remove Saucepan from heat; set aside and keep warm.

  2. Meanwhile, for chicken, heat 2 tsp (10 mL) of the oil in (12-in./30-cm) Skillet over medium-high heat 1-3 minutes or until shimmering. Flatten chicken to an even thickness with Meat Tenderizer; sprinkle with 1/4 tsp (1 mL) of the salt and black pepper. Cook chicken 2-2 1/2 minutes on each side or until centers are no longer pink. Remove chicken from Skillet; set aside and keep warm.

  3. Add remaining 1 tsp (5 mL) oil, shallots and apple to Skillet; cook and stir 30-60 seconds or until shallots are fragrant. Stir in stock, currants, sugar, curry powder and remaining 1/4 tsp (1 mL) salt; cook, uncovered, 1-2 minutes or until mixture comes to a simmer. Slowly add cornstarch mixture to Skillet, stirring constantly; stir in butter. Reduce heat to medium-low. Return chicken to Skillet; cook, covered, 3-4 minutes or until heated through. Stir in apricots. Serve with couscous.

Yield:

  • 4  servings of 1 chicken breast, 1/2 cup couscous, 1/2 cup compote

Nutrients per serving:

Calories 380, Calories from Fat 80, Total Fat 9 g, Saturated Fat 2 g, Trans Fat 0 g, Cholesterol 50 mg, Sodium 400 mg, Total Carbohydrate 51 g, Fiber 4 g, Sugars 17 g, Protein 24 g

U.S. Diabetic exchanges per serving:

2 starch, 1 1/2 fruit, 2 1/2 low-fat meat (3 1/2 carb)

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