Fast, Creamy Chicken Curry

A blended curry powder is one of the original convenience foods, a venerable spice rub that can improve the flavor of almost anything. Even a good chicken breast is about as bland as meat can get, but spiced with a little curry, its flavor comes alive. In this dish, season sliced onions and chicken breast with the spice and finish the sauce with yogurt or sour cream. The process is streamlined so that it takes no more than 15 minutes. (Begin cooking white rice, the natural accompaniment, before cutting the onion.)

Ingredients

• 2 tablespoons canola, corn or other neutral-flavored oil
• 1 medium onion, peeled and sliced
• Salt and freshly ground black pepper to taste
• 1 ½ teaspoons curry powder, or to taste
• 1 pound boneless, skinless chicken breasts, in 4 pieces
• 1 cup yogurt (or sour cream)
• Minced cilantro or parsley leaves for garnish

• Nutritional Information

  • Nutritional analysis per serving (4 servings)

    250 calories; 12 grams fat; 2 grams saturated fat; 0 grams trans fat; 5 grams monounsaturated fat; 2 grams polyunsaturated fat; 6 grams carbohydrates; 0 grams dietary fiber; 4 grams sugars; 28 grams protein; 90 milligrams cholesterol; 80 milligrams sodium

  Note: Nutrient information is not available for all ingredients. Amount is based on available data.
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4 servings

Preparation

1. Place oil in a large skillet and turn heat to medium high. A minute later, add onion. Sprinkle with salt and pepper and cook, stirring occasionally, until translucent, about 5 minutes. Reduce heat to medium; sprinkle with about half the curry powder and continue to cook for a minute or two.
2. Meanwhile, season chicken with salt and pepper and sprinkle it with the remaining curry powder. Move onions to one side in the skillet and add the chicken in one layer. Cook about 2 minutes per side over medium heat; remove to a plate.
3. If using yogurt, turn heat to very low and wait a minute before adding it to the skillet. If using sour cream, add it without reducing heat or waiting. Stir yogurt or sour cream into the onions and cook, stirring constantly over low heat, until the mixture is hot. Return chicken to skillet and cook for 2 minutes, or until cooked through, turning once. Garnish and serve with white rice.

15 minutes