Sunday, April 24, 2005

Baked Chicken with Curry Sauce

If you don't mind a recipe with canned soup, this is delicious.

Years ago when my niece Kara got married we had a recipe shower, and her future mother-in-law shared this recipe for chicken breasts with a creamy sauce.  It's one of those simple recipes that really do taste good, and when I first started the South Beach Diet I ate this fairly often for an easy dinner.  Nowdays I rarely cook with canned soup, but I can see from the stats that this recipe does have some fans despite the fact that it's gone for six years without a photo! 

When I made this a few days ago to take photos, I did it the way I used to, cutting the chicken into pieces so the sauce would cover it as it was cooking.  No matter how you make it, this isn't the most photogenic dish, but I hope the photos help show that it really is pretty tasty.

Trim six chicken breasts, cut each one crosswise into 5 or 6 pieces and arrange in a single layer in a sprayed casserole dish.  (I season the chicken with a little salt and pepper.)

Whisk together canned cream of chicken soup, low-fat sour cream, mayo, curry powder, and lemon juice to make the sauce.

Spread the sauce over the chicken.  (I use the rubber scraper to separate the chicken a little so the sauce can run down, but I took the photo before I did that.)

Bake 40-60 minutes, or until it's bubbly and barely starting to brown.  This is not the most photogenic dish when it's done, but it looks better when you put it on a platter for serving.  Serve hot. 

Baked Chicken with Creamy Curry Sauce
(Makes 6 servings; recipe from Kara's mother-in-law.)

6 boneless, skinless chicken breasts, trimmed
1/4 cup mayo (use real mayo, it's only 1/4 cup)
1 cup low fat sour ceam
1 can cream of chicken soup (Campbells, not low fat or low sodium)
2 tsp. sweet curry powder, more or less to taste
(for curry powder, I like Penzeys Sweet Curry)
1 T fresh lemon juice

Preheat oven to 350F. Trim all fat and tendons from chicken breasts. I like to cut each breast crosswise to make 4-5 pieces, which gives more surface for the sauce to penetrate, but this isn't necessary.

Put chicken into glass casserole dish sprayed with non-stick spray. (Use the smallest size casserole which will hold all the chicken.) Mix other ingredients in bowl, then spread over chicken. Bake 40-60 minutes, until bubbling and slightly starting to brown.  I usually check it at least once and separate the chicken pieces so the sauce is running down between them.  Serve hot

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

South Beach Suggestions:
I doubt that canned soup is really recommended for the South Beach Diet, but I ate this often when I first started dieting (before I had a blog.)  The soup does have a tiny bit of flour, but the amount of soup you're eating is very small, and I'd eat this occasionally for any phase of the South Beach Diet. For phase one, serve with Marinated Pepper Salad with Garbanzos and Olives. For phase two or three, it would be delicious with Georgette's Very Lemony Greek Pilafi.
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  1. This is a favorite of my husbands.. I made it with a low carb noodle and it was absolutely wonderful. We are enjoying the low carb lifestyle and with your help have added a lot of taste to our old eatting habits. Thank you for all your hard work on this. Hope you are enjoying your summer. Aloha, Shawnae

  2. Shawnae's husband is great. If he was my husband I would make sure I cooked him anything he wanted.

  3. I make this same recipe however I include brocolli. I layer crowns in casserole dish, then layer chicken breasts cubed into bit size pieces, then top with sauce. If feeling "naughty" I will grate some low fat cheddar cheese on top. Cook at 375 for 45 minutes.
    For added nutrition, layer fresh baby spinach between brocolli and chicken.

    Jenn F.

  4. Can I ask what size your chx breasts typically are? I go to this produce market that gives me ginormous breasts -- like 1/2-3/4 lb each and am always trying to retro-fit them to recipes where the breasts are like only 6 oz.

  5. I'd say most of the chicken breasts I get are about 6 ounces. If yours are really large, I'd just cut each one in half to make two servings.

  6. We are South Beachers who are constantly looking for new, delicious recipes. This one was great - will become a staple at our house. We served it with green beans and sauteed mushrooms. Yum! Even our little boys loved it. Thanks!

  7. Patti, that's great. I love the sound of sauteed mushrooms with this! I need to cook it and take a photo, can't believe I haven't gotten to it yet.

  8. Would love to make this, but I only have regular curry powder. Will that make a huge difference?

  9. Sorry, one more...if I added some veggies, like broccoli, would I have to change cooking time?

  10. Curry powder is an individual taste, whether you buy it or make your own blend, so if you like the taste of what you have it will be fine.

  11. Oops, sorry, forgot to say, here is a similar recipe for Chicken Broccoli Curry Casserole that might help. (Both of these are very old recipes; nowdays I'd probably make this Better-then-Mom's Chicken, Broccoli, and Quinoa Casserole with Creamy Curry Sauce that doesn't use canned soup.

  12. Kayln,

    I LOVE your blog... I have shared it with all my co-workers. Thank you!


  13. Keyko, thanks you! And I guess I should remake this old recipe and take some photos!

  14. I followed this recipe exactly and it came out swimming in liquid. Not creamy at all. I was really disappointed.

  15. Katy, sometimes poultry is injected with water to keep it moist, so I have to wonder if that was the problem. Other than that I can't think of any reason that would have happened if you followed the directions. I've made it many times.

  16. We made this last night and enjoyed it. I like the versatility of this recipe. It's easy to control the spice level if you have people who prefer a more spicy curry, but if you have kids the recipe works well as it is written. I am a fan of chick peas in curry, so next time I will add them in with the chicken. Thanks Kalyn!

  17. Missy, glad you liked it, and I like the idea of adding chickpeas!


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