WEEKNIGHT THAI CHICKEN CURRY

Servings: 6

Start to finish: 20 minutes

6 chicken breast cutlets, about 4 ounces each

2 tablespoons red Thai curry paste

1 teaspoon neutral oil

SAUCE:

½ cup coconut milk (canned)

½ cup chicken broth 2/3 cup fresh basil leaves, loosely packed (about 10 large or 20 small leaves)

3 cloves garlic, chopped or passed through a garlic press 3 green onions, chopped ½ teaspoon salt

3 cups of cooked brown rice, for serving

Lightly pound or press the chicken breasts so that they are no thicker than of an inch. Coat each cutlet with a teaspoon of the curry paste. Heat the oil in a large nonstick pan over medium-high heat, brush the oil to coat the whole pan.

Place the chicken cutlets in the pan, smooth side of the cutlet down. Turn the heat slightly down to medium, and cover the pan. Cook for 5 minutes, uncover, and flip the chicken using a spatula. (If the chicken is stuck to the pan, let it cook for another minute or two and then flip.)

Let the chicken cook on the second side, uncovered, for another 5 minutes, or until the internal temperature is 160 F. Remove from heat and set on cooked brown rice on plate or platter to serve. Meanwhile, place all the sauce ingredients in a blender and pulse just enough to mix, leaving some of the basil in flecks. Pour the sauce into a small saucepan and bring to a gentle simmer over medium heat. Spoon a few tablespoons of sauce over the chicken and rice.

Chef’s Note: I used full-fat coconut milk for unctuous texture since the quantity is relatively low, but you may substitute low-fat version.

Nutrition information per serving: 310 calories; 79 calories from fat; 9 g fat (4 g saturated; 0 g trans fats); 86 mg cholesterol; 602 mg sodium; 26 g carbohydrate; 3 g fiber; 1 g sugar; 30 g protein.

Food Network star Melissa d’Arabian is an expert on healthy eating on a budget. She is the author of the cookbook, “Supermarket Healthy.” Online: http:// www.melissadarabian.net