1/2 lb. boneless skinless chicken breast, cut into 1/2-in cubes
3 t. olive oil, divided
3/4 C. chopped onion
1/2 C. chopped carrot
1/2 C. chopped celery
1/2 C. chopped green pepper
1 C. chopped peeled apple
3 T. all-purpose flour
1/4 t. salt
2 cans (14-1/2 oz) reduced-sodium chicken broth
1/4 C. tomato paste
2-3 t. curry powder
1 t. ground ginger
1/4-1/2 t. crushed red pepper flakes
2 T. minced fresh parsley
In a large saucepan cook chicken in 1 t. oil for 4-5 minutes or until juices run clear. Remove chicken and set aside
In the same saucepan, saute the onion, carrot, celery and green pepper in remaining oil for 4 mintues. Add apple; cook 2 minutes longer. Combine flour and salt. Sprinkle over vegetable mixture; cook and stir for 1 minute. Gradually stir in broth and tomato paste. Bring to a boil; cook and stir 1-2 minutes longer or until slightly thickened.
Stir in the curry, ginger and pepper flakes. Return chicken to saucepan and bring to a boil. Reduce heat; simmer, uncovered, for 8-10 minutes or until vegetables are tender. Sprinkle with parsley.
Serving size: 1-1/2 C
183 calories, 5g fat, 752mg sodium, 19g carbs, 4g fiber, 16g protein