Recipe: Curry-Kissed Chicken with Carrots and Rice (serves 2)

CURRY-KISSED CHICKEN

1 1/2 tablespoons curry powder
3/4 pound chicken tenders
Olive oil spray
Salt and freshly ground black pepper
1/3 cup water
3 tablespoons apricot jam
1/4 cup heavy whipping cream
2 tablespoons scallions

Place curry powder on a plate. Toss the chicken tenders in the curry powder, making sure all sides are coated.

Heat a nonstick skillet over medium-high heat and coat with olive oil spray. Add the chicken tenders and cook 2 minutes per side, until no longer pink inside. Add salt and pepper to taste. Remove to a clean plate.

Add the water and apricot jam to the skillet and simmer 30 seconds, stirring to melt jam.

Add cream and simmer 1 minute to thicken sauce. Add salt and pepper to taste. Spoon sauce over chicken. Scatter scallions on top.

Nutritional information per serving: 380 cal., 14 g fat (8 g sat.), 140 mg chol., 23 g carb., 137 mg sodium, 2 g fiber, 41 g pro.

CARROTS AND RICE

1 cup water
1 cup 10-minute brown rice
1/2 cup shredded carrots
2 teaspoons olive oil
Salt and freshly ground black pepper

Bring water to a boil in a large saucepan.

Stir in rice, return to a boil, reduce heat to medium, cover, and simmer 5 minutes.

Remove from heat and stir in shredded carrots. Cover and let stand 5 minutes.

Add oil and salt and pepper to taste. Fluff with a fork. Serve with chicken.

Nutritional information per serving: 242 cal., 6 g fat (1 g sat.), 0 mg chol., 45 g carb., 332 mg sodium, 3 g fiber, 4 g pro.

Makes 2 servings
Source: Prevention's Fit and Fast Meals in Minutes