Serves 4-6 / Rich in fiber and minerals that are key for heart health, this flavorful combination is tasty over brown rice or with whole-grain bread. You can substitute tofu for the chicken.
3 tablespoons whole-wheat flour
1/2 teaspoon sea salt
1/8 teaspoon pepper
1 pound boneless skinless chicken breast, cut into 1-inch cubes
1 tablespoon olive oil
1-1/4 cups chicken or vegetable broth, plus extra as needed
3/4 teaspoon curry powder
1-1/2 cups chopped celery
12 dried plums (prunes), pitted
2-1/2 cups cooked cauliflower, chopped
1. Combine flour, sea salt, and pepper. Dredge chicken in flour mixture. Reserve excess flour mixture.
2. Brown chicken in olive oil in a large skillet. Add 1 cup broth, cover tightly, and cook over low heat for 30 minutes. Stir in curry powder. Add celery; cover and continue cooking for 15 minutes.
3. Combine reserved flour with remaining 1/4 cup broth, mixing well. Stir into chicken mixture. Add dried plums and continue cooking for 15 minutes, or until meat and celery are tender, stirring occasionally. Add more broth if mixture seems dry. Stir in cauliflower and heat through.
Nutrition Facts Per Serving: Calories: 275 calories % fat calories: 19 Fat: 6g Saturated Fat: 1g Cholesterol: 63mg Carbohydrate: 26g Protein: 31g Fiber: 6g Sodium: 790mg