Curried Chicken with Fresh & Dried Cranberries

Curried Chicken with Fresh & Dried Cranberries
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Fresh and dried cranberries, tomatoes, mustard seeds and fragrant curry spices brighten this zesty Indian-spiced chicken stew. The dish is excellent prepared ahead and reheated, so it is a convenient entree for casual entertaining. Serve with brown basmati rice.

From EatingWell: October/November 2005
Yield: 8 servings, 3/4 cup each
Active Time: 50
Total Time: 60

Ingredients

  1. 3 teaspoons canola oil, divided
  2. 2 pounds boneless, skinless chicken breasts, trimmed and cut crosswise into 1/2-inch-thick slices
  3. 3 tablespoons mild or medium-hot curry powder, divided
  4. 2 teaspoons butter
  5. 1 small onion, chopped
  6. 1 tablespoon yellow mustard seeds
  7. Generous 1/4 teaspoon ground cardamom, or cloves
  8. 1 15-ounce can diced tomatoes with mild green chiles
  9. 1 1/2 cups reduced-sodium chicken broth
  10. 1 1/3 cups sweetened dried cranberries
  11. 1 cup cranberries, fresh or frozen, thawed, coarsely chopped (see Note)
  12. 1 tablespoon minced fresh ginger
  13. 1/4 teaspoon salt
  14. Chopped fresh cilantro, for garnish

Preparation

  1. Heat 1 1/2 teaspoons oil in a nonreactive Dutch oven (see Note) over medium-high heat. Add half the chicken pieces and sprinkle with a generous 1/2 teaspoon curry powder. Cook, stirring occasionally, until the chicken is beginning to brown, about 5 minutes. Transfer to a large plate. Heat the remaining 1 1/2 teaspoons oil in the pot. Add the remaining chicken; sprinkle with another generous 1/2 teaspoon curry powder and cook, stirring occasionally, until beginning to brown, about 5 minutes. Transfer to the plate.
  2. Add butter, onion and mustard seeds to the pot; cook, stirring, until the seeds pop and the onion begins to brown, 2 to 4 minutes. Return the chicken and any accumulated juices to the pot, sprinkle with the remaining curry powder and cardamom (or cloves); stir to coat the chicken with the spices. Cook, stirring, for 1 minute. Stir in tomatoes, broth, dried and fresh cranberries, ginger and salt. Bring to a boil, reduce heat to a simmer and cook, uncovered and stirring occasionally, until the mixture reduces slightly and the chicken is cooked through, 10 to 12 minutes more. Serve garnished with cilantro.

Tips & Notes

  • Make Ahead Tip: Cool, cover and refrigerate for up to 2 days.
  • Notes: To make quick work of chopping cranberries, place whole berries in a food processor and pulse a few times until the berries are coarsely chopped.
  • A nonreactive pan—stainless steel, enamel-coated or glass—is necessary when cooking acidic foods, such as cranberries, to prevent the food from reacting with the pan. Reactive pans, such as aluminum and cast-iron, can impart an off color and/or off flavor in acidic foods.

Nutrition

Nutrition Per Serving: 246 calories; 6 g fat (2 g sat, 2 g mono); 66 mg cholesterol; 24 g carbohydrates; 25 g protein; 4 g fiber; 224 mg sodium; 267 mg potassium.

Nutrition Bonus: Niacin (50% daily value), Selenium (32% dv), Fiber (15% dv)

1 1/2 Carbohydrate Serving

Exchanges: 1 1/2 fruit, 3 1/2 very lean meat, 1/2 fat