Method:Sauteing

1. Formula

1. 2 tablespoons all-purpose flour
2. 4 (6 ounce) skinless, boneless chicken breast halves
3. 1 2/3 tablespoons olive oil, divided
4. 1 medium onion, finely chopped
5. 2 cloves garlic, minced
6. 2 teaspoons medium to hot curry powder
7. Coarse salt
8. 3/4 pound small red potatoes, cut into 1/2-inch chunks
9. 1 (14.5 ounce) can diced tomatoes, (preferably zesty flavored), with juice

2. Nutrition Information

• Calories: 297 kcal
• Carbohydrates: 14 g
• Dietary Fiber: 4 g
• Fat: 9 g
• Protein: 36 g
• Sugars: 5 g

Please avoid eating too much Fat and Calories to keep fit and lose your weight.

3. Directions

1. Place flour on a plate. Dredge chicken in flour, shaking off excess. In a large nonstick skillet, heat 1 tablespoon oil over medium heat. Add chicken, and cook until golden brown, about 3 minutes per side. Transfer chicken to a bowl; set aside.
2. Heat remaining 2 teaspoons oil in same skillet; cook onion and garlic, stirring frequently, until onion is softened, about 5 minutes. Stir in curry powder and 3/4 teaspoon salt; cook 1 minute more.
3. Add potatoes and 1 cup water; bring to a boil. Reduce heat to a simmer; cover, and cook until potatoes are just tender but still offer slight resistance when pierced with the tip of a paring knife, about 7 minutes. Stir in tomatoes and 1/4 cup water.
4. Return chicken to skillet along with any accumulated juices in bowl; simmer, covered, until chicken is cooked through, 12 to 15 minutes.

4. Remark