Ingredients
- 1 c unsweetened applesauce
- 1 c low-sodium chicken broth
- 1/2 c nonfat yogurt (plain)
- 5 oz chicken breast cubed
- 4 oz aromatic rice
- 2 oz coarsely ca (chopped)
- 2 ts canola oil
- 1 tb all purpose flour
- 1 tb curry powder
- 1 t ginger (ground)
- 1/2 ts allspice (ground)
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: 1 FA, 1/2 FR, 1-1/2 P, 1 B, 25 C Per serving: 317 cal, 15 g pro, 38 g car, 12 g fat: 6 g poly, 4 g mono, 1 g sat 63 mg sod, 21 mg chol
