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Name: Bombay Chicken
Prep time: 30 min
Cook time: 15 min
Total time: 45 min
Yield: 6
Cuisine: American
Ingredients: 1 tb Whole-wheat flour; 4 Skinless Boneless Chicken; 2 c Apples Pippin, Peel, Core And Dice; 1/2 ts Curry Powder Plus; 1/2 ts Paprika; 1 c Onion finely chopped; 2 tb Fatfree Vegetarian Broth; 2 tb Fatfree Vegetarian Broth; 2 c Brown Rice; Cooked In Ff Veg Chicken Broth; 10 1/2 oz Mandarin Oranges Undrained; 1 c Raisins; 1 1/2 ts Italian seasoning; 1 tb Lemon juice; 1 ts Curry powder; 2 Garlic chopped

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INGREDIENTS

1 tb Whole-wheat flour
4 Skinless Boneless Chicken
2 c Apples ; Pippin, Peel, Core And Dice
1/2 ts Curry Powder ; Plus
1/2 ts Paprika
1 c Onion ; finely chopped
2 tb Fatfree Vegetarian Broth
2 tb Fatfree Vegetarian Broth
2 c Brown Rice; Cooked ; In Ff Veg Chicken Broth
10 1/2 oz Mandarin Oranges ; Undrained
1 c Raisins
1 1/2 ts Italian seasoning
1 tb Lemon juice
1 ts Curry powder
2 Garlic ; chopped

INSTRUCTIONS

Cut flilets in 2" cubes. In heavy bag, combine flour, 1/2 t curry powder, paprika, italian seasoning and chicken pieces tossing to coat chicken thoroughly. In med-large skillet over med-high heat, stir-fry chicken in 2 T broth for about 10 min, until chicken is no longer pink inside. Remove from pan. Preheat oven to 350 deg F. Add garlic, onion and 2 T broth to skillet and cook, stirring often, 5 min or until the garlic and onion begin to color. Stir in apples, remaining 1 t curry, raisins, lemon juice and oranges with juice. Cover and cook over med heat for 10 min. Remove skillet from heat. Set aside 1 C of the fruit mixture for topping; stir cooked rice into remaining fruit mixture. Bake uncovered at 350 deg F for 20 - 30 min, until liquid is absorbed and casserole is golden brown. This is EXCELLENT!! Entered into MasterCook and tested for you by Reggie Dwork reggie@reggie.com NOTE: I am going to make this next time without the chicken but use everything else in the recipe. I think it would make a wonderful side dish, breakfast or dessert. It seems like it is versatile enough to be able to do this and use it for just about any meal. Posted to Digest eat-lf.v096.n146 Date: Mon, 09 Sep 1996 05:06:08 -0700 From: Reggie Dwork NOTES : According to book: Cal 314 Fat 3.5g Chol 64mg Fiber 5.1g Sodium 121mg CFF 10%

NOTES

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Bombay Chicken

1 tb Whole-wheat flour
4 Skinless Boneless Chicken
2 c Apples Pippin, Peel, Core And Dice
1/2 ts Curry Powder Plus
1/2 ts Paprika
1 c Onion finely chopped
2 tb Fatfree Vegetarian Broth
2 tb Fatfree Vegetarian Broth
2 c Brown Rice; Cooked In Ff Veg Chicken Broth
10 1/2 oz Mandarin Oranges Undrained
1 c Raisins
1 1/2 ts Italian seasoning
1 tb Lemon juice
1 ts Curry powder
2 Garlic chopped

Cut flilets in 2" cubes.  In heavy bag, combine flour, 1/2 t curry powder,  paprika, italian seasoning and chicken pieces tossing to coat chicken  thoroughly.    In med-large skillet over med-high heat, stir-fry chicken in 2 T broth for  about 10 min, until chicken is no longer pink inside.  Remove from pan.    Preheat oven to 350 deg F.    Add garlic, onion and 2 T broth to skillet and cook, stirring often, 5 min  or until the garlic and onion begin to color.  Stir in apples, remaining 1  t curry, raisins, lemon juice and oranges with juice. Cover and cook over  med heat for 10 min.    Remove skillet from heat.  Set aside 1 C of the fruit mixture for topping;  stir cooked rice into remaining fruit mixture.    Bake uncovered at 350 deg F for 20 - 30 min, until liquid is absorbed and  casserole is golden brown.    This is EXCELLENT!!    Entered into MasterCook and tested for you by Reggie Dwork  reggie@reggie.com    NOTE: I am going to make this next time without the chicken but use  everything else in the recipe. I think it would make a wonderful side dish,  breakfast or dessert. It seems like it is versatile enough to be able to do  this and use it for just about any meal.  Posted to Digest eat-lf.v096.n146    Date: Mon, 09 Sep 1996 05:06:08 -0700    From: Reggie Dwork <reggie@reggie.com>  NOTES : According to book:       Cal 314       Fat  3.5g       Chol  64mg       Fiber  5.1g       Sodium  121mg       CFF  10%

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Nutrition

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Serving Size: 1 Serving (730g)
Recipe Makes: 6

Calories: 841
Calories from Fat: 132 (16%)

Amt Per Serving		% DV

	Total Fat 14.6g	20 %
	Saturated Fat 3.7g	18 %
	Monounsaturated Fat 4.2g
	Polyunsanturated Fat 3.6g
Cholesterol 307.1mg		94 %
Sodium 389.6mg		13 %
Potassium 1694.1mg		45 %
Total Carbohydrate 78.8g		23 %
	Dietary Fiber 6.1g	24 %
	Sugars, other 72.7g
Protein 98.6g		141 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 841

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