LOW FAT CURRIED CREAM CHICKEN
Preparation Time: 15 – 24 minutes depending on the amount
Cooking Time: 10 - 15 minutes depending on the amount
Serving Size: Serves 2 Serves 4 Serves 6 Serves 8
Ingredients:
Instructions:
Place the water into a saucepan and bring it to a boil. Then add the chicken breasts and poach for 10 – 15
minutes.
Remove the chicken breasts and allow to cool, then cut the breasts into strips. Retain the cooking water.
In a separate saucepan, sauté the onions and chopped garlic in the retained chicken water until
translucent in appearance and then set aside.
Combine the cake flour, mustard powder and pepper, and then slowly add the milk, whisking constantly
so that no lumps are formed.
Pour the cold milk mixture into a heavy based pot and heat over a moderate to low heat stirring
continuously until the mixture thickens.
Don’t allow the mixture to boil. Add additional milk to the mixture if the mixture is too thick.
Remove the pot from the heat and stir in the sliced chicken strips and sautéed onions.
Serve with vegetables and brown basmati rice.
Tips to Reduce Preparation & Cooking Time:
Buy already sliced chicken breasts.
Buy already crushed garlic.
Prepare the chicken cream curry ahead of time so that it simply needs to be reheated and served.
Low Fat Curried Cream Chicken - Analysis per Serving
Energy:
Calories (kcal): 316
Protein (g): 40.2
Total Fat (g): 9.6
Saturated Fat (g): 2.6
Monounsaturated Fat (g): 3.4
Polyunsaturated Fat (g): 2.2
Omega-3’s (g): 0.2
Cholesterol (mg): 110.0
Carbohydrates (g): 15.3
Of which is sugars (g): 0.0
Fibre (g): 0.7
Sodium (mg): 199.0
