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Indian Curried Chicken

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Submitted by TERP

Indian curried chicken bakes mild curry-spiced chicken breasts with onions, apples, and golden raisins in a light chicken broth gravy. A budget-friendly weeknight curry that’s easy on the calories.

YIELD

6 servings

PREP

20 min

COOK

60 min

READY

80 min

This sits in the Anglo-Indian curry tradition, the kind you’d find on a 1960s English dinner table or a Saturday lunch at one of Bombay’s old hotels. Curry powder, ginger, and turmeric do the spice work, while sliced apples and golden raisins add the sweet contrast that defines this style of curry.

The chicken gets a light flour dredge and a quick sear before going into the bake, which gives the surface enough color to look right and adds a thin layer of flavor without the calorie hit of a full pan-fry. The hour in the oven is what pulls the apple flavor and raisin sweetness into the broth as everything melts together.

Use chicken breast for a leaner version, but boneless thighs work and stay juicier through the long bake.

Pro Tips

  • Bloom the curry powder briefly in the hot pan before pouring the broth in, raw curry powder tastes flat and dusty without a moment of heat to wake it up.
  • Choose a tart apple like Granny Smith for the strongest fruit-curry balance, sweet apples disappear into the sauce.
  • Pour the broth around, not directly over, the spice-sprinkled chicken so the seasoning stays put on top.
  • Simmer the raisins for the full five minutes at the end, they plump up and stop fighting the silky sauce.

Variations

  • Add a tablespoon of mango chutney to the broth for sweet-tangy depth.
  • Swap raisins for chopped dried apricots for a more complex sweetness.
  • Stir in ⅓ cup coconut milk at the end for a richer, more South Indian feel.

Ingredients

3 3
EACH EACH CHICKEN BREAST
halved
3 45
TABLESPOONS ML ALL-PURPOSE FLOUR
1 ½ 355
CUPS ML ONIONS
sliced
1 15
TABLESPOON ML WATER
1 1
EACH APPLE
,
¼ 1.3
TEASPOON ML CURRY POWDER
0.6
TEASPOON ML GINGER
ground
0.6
TEASPOON ML TURMERIC
ground
½ 2.5
TEASPOON ML SALT
0.6
TEASPOON ML BLACK PEPPER
1 237
CUP ML CHICKEN BROTH
79

Directions

Preheat oven to 350℉ (180℃).

Rinse chicken, pat dry; dredge in flour.

Spray a large non stick skillet with vegetable spray; heat over medium high.

Add chicken and cook just until brown; turn and brown other side.

Put chicken in a medium size shallow casserole.

In skillet over low heat, cook onion in 1 tablespoon water 5 minutes; add apple and cook 1 min.

Spoon over chicken; sprinkle with spices.

Pour broth over all. Bake, covered, 55 min or until tender.

Add raisins and cook 5 minutes longer.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 148g (5.2 oz)
Amount per Serving
Calories 145 13% from fat
 % Daily Value *
Total Fat 2g 3%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 38mg 13%
Sodium 288mg 12%
Total Carbohydrate 5g 5%
Dietary Fiber 1g 5%
Sugars g
Protein 31g
Vitamin A 0% Vitamin C 5%
Calcium 2% Iron 6%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Low in Saturated Fat, Trans-fat Free
 
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