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FRAGRANT CHICKEN IN CREAMY ALMOND SAUCE 1 tablespoon olive oil 6 (3-inch) cinnamon sticks 5 bay leaves 1 1/2 cups finely chopped onion 6 garlic cloves, minced 2 teaspoons curry powder 1/2 teaspoon ground turmeric 1/2 teaspoon salt 1/4 teaspoon ground cardamom 2 1/2 pounds skinned, boned chicken breasts, cut into 1-inch pieces 1 cup fat-free, less-sodium chicken broth 1/4 cup fat-free sour cream 1 teaspoon all-purpose flour 1/2 teaspoon sugar 1/4 cup silvered almonds, toasted and ground 1/3 cup chopped red bell pepper 2 tablespoons silvered almonds, toasted Cinnamon sticks (optional)

Heat the oil in a large nonstick skillet over medium heat. Add 6 cinnamon sticks and bay leaves. Cook 2 minutes or until fragrant. Add onion and garlic' sauté 5 minutes or until tender. Add the curry powder, turmeric, salt, and cardamom. Add chicken and broth; bring to a boil. Cover, reduce heat, and simmer 35 minutes or until chicken is tender.

Remove the chicken from pan with a slotted spoon. Cook remaining liquid in pan over low heat 5 minutes. Combine sour cream, flour, and sugar in a small bowl; stir in 1/2 cup hot liquid. Add the sour cream mixture to pan, stirring until smooth. Return chicken to pan; stir in ground almonds. Cook 5 minutes or until thick, stirring frequently. Sprinkle with bell pepper. Discard the cinnamon sticks and bay leaves. Sprinkle with silvered almonds; garnish with cinnamon sticks, if desired.

Serves 6.

Serving Size: about 1 cup chicken mixture and 1 teaspoon almonds. Calories 304 (23% from fat); Fat 7.9g; Protein 46.9g; Carbohydrates 8.7g; Fiber 2.1g; Cholesterol 110mg; Iron 2.4mg; Sodium 410mg; Calcium 60mg.

RED-LENTIL SOUP

2 1/3 cups water, divided
1 1/2 cups dried small red lentils
1 teaspoon sugar
1/2 teaspoon ground turmeric
1 (14 1/2-ounce) can vegetable broth
1 tablespoon vegetable oil
1/2 teaspoon cumin seeds
1 1/2 cups minced onion
3 garlic cloves, minced
2 tablespoons fresh lime juice
1/8 teaspoon salt
1/8 teaspoon ground red pepper
Cilantro sprigs (optional)

Combine 1 1/3 cups water, red lentils, sugar, turmeric, and broth in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until lentils are very tender. Cool slightly. Place lentil mixture in a food processor or blender; process until smooth. Set aside.

Heat the oil in a large nonstick skillet over medium heat. Add the cumin seeds; cook 30 seconds or until toasted. Add onion and garlic; sauté 10 minutes or until lightly browned. Stir in puréed lentil mixture, 1 cup water, juice, salt, and red pepper; cook until thoroughly heated. Garnish with cilantro sprigs, if desired.

5 servings.

Serving size: 1 cup. Calories 255 (13% from fat); Fat 3.8g; Protein 16.9g; Carbohydrates 40.6g; Fiber 7.6g; Cholesterol 0mg; Iron 5.5g; Sodium 466mg; Calcium 45mg.

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