Indian Style Chicken

Indian Style Chicken
Serve with rice and your favorite vegetable.

Servings: 4

• 1 cup chopped onion
• 1/4 cup bottled nonfat Italian dressing
• 1 tablespoon chopped peeled fresh ginger
• 1/2 to 3/4 teaspoon dried crushed red pepper
• 1/2 teaspoon curry powder
• 1/4 teaspoon ground turmeric
• 4 skinless boneless chicken breast halves
• 1 tablespoon olive oil
• 1/2 cup canned fat-free chicken broth
• Plain nonfat yogurt (optional)

Mix first 6 ingredients in 8 x 8 x 2-inch glass baking dish. Add chicken; turn to coat with marinade. Cover and refrigerate at least 2 hours and up to 1 day.

Remove chicken from marinade and reserve marinade. Pat chicken dry and sprinkle with salt and pepper. Heat olive oil in heavy large skillet over medium-high heat. Add chicken to skillet and sauté until brown, about 3 minutes per side. Add reserved marinade and chicken broth and bring to boil. Reduce heat to medium-low and simmer uncovered until chicken is cooked through, turning occasionally, about 6 minutes. Transfer chicken and sauce to platter. Serve with yogurt, if desired.

Per Serving : 185 Calories; 5g Fat (24.3% calories from fat); 1g Saturated Fat; 29g Protein; 6g Carbohydrate; 1g Dietary Fiber; 68mg Cholesterol; 351mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.