Curried Chicken and Cauliflower

Preparation

1. Step 1

   In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion and garlic for about 3 minutes, or until the onion is soft, stirring occasionally. Push to one side of the skillet.

   Step 2

   Add the chicken to the middle of the skillet. Cook for 4 to 5 minutes, or until no longer pink in the center, stirring occasionally (only the chicken).

   Step 3

   Add the cauliflower, broth, curry powder, salt, turmeric, and pepper. Stir to incorporate the chicken, onion, and garlic. Increase the heat to high and bring to a boil. Reduce the heat to medium low. Cook, covered, for 5 to 6 minutes, or until the cauliflower is tender. Increase the heat to medium high.

   Step 4

   Put the flour in a small bowl. Add the water, whisking to dissolve. Pour into the skillet and cook, uncovered, for 2 to 3 minutes, or until the mixture is thickened, stirring occasionally. Reduce the heat to low.

   Step 5

   Spoon a small amount of warm chicken mixture into a small bowl. Stir in the yogurt. Stir into the skillet. Cook, uncovered, for 1 to 2 minutes, or until warmed through, stirring occasionally.

2. nutrition information

   Step 6

   (Per Serving)

   Step 7

   Calories: 195

   Step 8

   Total Fat: 3.0g

   Step 9

   Saturated: 0.5g

   Step 10

   Trans: 0.0g

   Step 11

   Polyunsaturated: 0.5g

   Step 12

   Monounsaturated: 1.0g

   Step 13

   Cholesterol: 66mg

   Step 14

   Sodium: 274mg

   Step 15

   Carbohydrates: 11g

   Step 16

   Fiber: 2g

   Step 17

   Sugars: 4g

   Step 18

   Protein: 30g

   Step 19

   Dietary Exchanges

   Step 20

   1/2 Carbohydrate

   Step 21

   1 Vegetable

   Step 22

   3 Very Lean Meat