Curried Rice With Chicken& Walnuts

Ingredients

10 ml canola oil
30 gr coarsely ca
6 gr curry powder
8 gr all purpose flour
2 gr ginger
1 gr allspice
240 ml low-sodium chicken broth
85 gr chicken breast cubed
240 ml unsweetened applesauce
55 gr aromatic rice
120 ml nonfat yogurt

Instructions

In medium nonstick skillet, heat oil. Add next 5 ingredients and stir-fry 2 minutes. Add chicken broth, stirring until smooth. Add chicken and applesauce; cook 3 minutes more. Add rice and 1 cup water to pan; simmer, covered, 15 minutes; stir 2-3 times, until rice is cooked. Remove from heat; stir in yogurt. Each serving provides: * -20ºC A, half FR, 1- half P, 1 B, 25 C Per serving: * 317 cal, 15 g pro, 38 g car, * dozen g fat: 6 g poly, 4 g mono, 1 g sat * 63 mg sod, 21 mg chol