low calorie dinner

Curried Chicken Thighs in 15 minutes

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Curry Chicken Thighs

Made this simple and delicious dinner last week and wanted to share the recipe with my friends.  It is quick and easy and low in calories, as it is a Weight Watchers recipe. An average serving has 276 calories.

INGREDIENTS

1 Tbs Madras curry powder

1 Tbs all purpose flour

1/4 tsp salt

1’4 tsp pepper

6 boneless, skinless chicken thighs ( I used four)

Olive oil flavored cooking spray

1 cup julienne cut red bell peppers (1 pepper)

1 onion thinly sliced

1/3 cup pain 2% reduced-fat Greek yogurt

DIRECTIONS

  1. Place curry powder in a large nonstick skillet.  Cook over medium high until toasted, about a minute. Remove from skillet and set aside.
  2. Place the flour, pepper and salt in a large ziplock bag. Coat the chicken with cooking spray and add to the flour mixture.  Seal the bag and give is a good shake to coat.  Remove the chicken from the bag, shaking off the excess flour mixture.  Add the chicken to the skillet and cook over medium until browned and a thermometer inserted in the thickest portion registers 165 degrees (about 7 minutes, turning after 4 minutes) Remove from the pan and keep warm.  I put mine in a warming drawer, but your oven can do the same thing. 
    Coat the bell pepper and onion with cooking spray, and add to the skillet.  Cook til almost crisp-tender (about 3 minutes). Stir in the curry powder, add the chicken and cool for two minutes.  Remove from the heat and add the yogurt just before serving, tossing to coat the chicken and the veggies.  

    Enjoy a lovely dinner. I served over brown rice, which I made in a rice cooker.

Curried Chicken Thighs in 15 minutes