Image via Wikipedia1 T Extra Virgin Olive Oil or Zero Fat Olive Oil Spray
1 T Smart Balance* or I Can't Believe it's Not Butter (non-hydrogenated, no transfat)
2 Onions Diced
4 Skinless Chicken Breasts Diced (can be bought frozen and thawed) and visible fat removed.
1 Packet Chicken bouillon (paste is best)
1 10 oz. Can Diced Tomatoes (Diced Tomatoes with Green Chilis is best!)
1 12 oz. Jar of Chunky Salsa
1 Can Pineapple Chunks or Shredded (No Sugar Added). Optional: To reduce carbs even more, skip the pineapple. For an extra zing, add mango chunks instead!
2 T Curry (to your taste: hot, medium, or mild). I generally use Masala. But any kind will do.
2 T Dehydrated Beans (I use Fantastic World Foods All Natural Black Beans) for a healthier thickener than flour. Comes in a box.
1 teaspoon "No Salt" salt substitute or Real Sea Salt
1/3rd Cup Sour Cream (full fat or non-fat depending on which diet you're on)
2 Tablespoons Ranch Dressing
Melt oil in deep frying pan. Start sauteing onions. Add chicken pieces and bouillon and brown on medium heat. Once browned, sprinkle with salt, curry, and dehydrated beans. Stir. Turn heat down to simmer on low. Add salsa, diced tomatoes, and pineapple chunks. Include the fluid in each. Do not add extra water. Let simmer for twenty minutes.
Just before serving add sour cream and ranch dressing.
Makes 8 servings.
Note: There are no potatoes or rice added to this curry to keep the carbs low. However, if you're not watching carbs, feel free to serve this dish along with whole grain rice. You could even add peas to the recipe (frozen taste the best).
*Chicken may be substituted with lean pork or beef.
*Smart Balance Buttery Spread: Excellent source of omega-3's, calcium, vitamins D, E, EPA & DHA.
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