Low Calorie Creamy Curry Chicken

A looooooooong time ago, my sister found a recipe for Curry Chicken in a magazine. We tried it and l.o.v.e.d. it, so much so that we're still making it today, but from memory. My sister uses butter to roast and saute the vegetables, and full-fat sour cream along with butter for the sauce, but this is the way I make it, now that I'm being calorie cautious. Tonight's version was a bit of a collaberation - we added far more curry powder and far more oyster sauce than we needed to, which then made it necessary to add way more sour cream, and also some plain yogurt, which we don't normally add, so it threw off the flavor quite a bit.

If you want to try this, I would go ahead and omit the yogurt, use half the sour cream, half the oyster sauce and half the curry powder. You can also omit the chicken for a fantastic vegetarian dish.



Low(er) Calorie Creamy Curry Chicken
3 medium Chicken breasts, 3/4 inch cubes - 710 calories
Celery, sliced (364g.) - 51.5 calories
8 large Carrots (646g.), 1/4 inch slices - 262.5 calories
1 large onion (342g.), sliced in 1/8 inch slices - 143.25 calories
6 big cloves of Garlic, pressed through press - 25 calories
Bamboo Shoots (8 oz can, drained) - 20 calories
Water Chestnuts (8 oz can, drained) - 50 calories
Mushrooms (13.25 oz can, drained) - 90 calories
Potatoes, cubed, skin on (919g.) - 642.5 calories
Sour Cream (2.25 containers)- 684 calories
Lowfat Yogurt, Plain (150g.) - 99.25 calories
Oyster (flavored) Sauce - 170 calories
2 Tbsp. Soy Sauce - 30 calories
Curry Powder (22g. jar, 3.5 Tbsp) - 70 calories
7 Tbsp. Olive Oil - 840 calories

Preheat oven to 450 degrees F. On a large cookie sheet, toss carrots and potatoes with 2 tablespoons olive oil. Roast for 45-60 minutes, or until the vegetables are tender.

In a large pot, brown chicken in 1 tablespoon of olive oil, then remove. Add 2 tablespoons olive oil to the pan and sauté celery, onions, garlic, bamboo shoots, water chestnuts, and mushroms until the celery and onions are translucent, then remove from the pan. To the same pan, add the remaining 2 tablespoons of olive oil and the curry powder. Cook the curry powder in the oil for a minute, just to get rid of the grainy texture. Add the sour cream, oyster sauce, soy sauce, and salt and pepper to taste.

Combine toss the baked vegetables with the sauteed vegetables and chicken, then pour over the sauce and combine.

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3888 calories total.

16 1-cup servings, 243 calories per serving. And no, I didn't keep it all, I sent half home with my sister, heh.

I eat two cups, but that's my whole meal, it would also be great over a 1/2 cup serving of rice, for a total of 443 calories. Yum!