Bananas, raisins and peanuts sweeten this chicken curry

Preparation time: 10 to 15 minutes
Microwaving time: 19 to 21 minutes
Standing time: 3 minutes

Fragrant but mild, this bright curry sauce combines curry powder and ginger with bits of onion and sweet apple. Serve chicken and sauce with hot cooked rice and a trio of condiments.

2 tablespoons butter or margarine
1/2 cup each chopped onion and finely chopped Golden Delicious apple
2 tablespoons all-purpose flour
2 1/2 teaspoons curry powder
1/4 teaspoon ground ginger
1 teaspoon sugar
1/2 cup each milk and regular-strength chicken broth
1 teaspoon lemon juice
2 whole chicken legs, thighs attached (about 11/4 lbs. total), skinned
About 1 1/2 cups hot cooked rice
2 tablespoons each salted roasted peanuts and raisins
1/2 banana, sliced

Place butter in a 9-inch square microwave-safe baking dish. Microwave, uncovered, on HIGH (100%) for about 35 seconds or until butter is melted. Add onion and apple; stir to coat with butter. Then microwave, uncovered, on HIGH (100%) for 5 minutes, stirring after 2 1/2 minutes.

Stir in flour, curry powder, ginger, and sugar. Microwave, uncovered, on HIGH (100%) for 1 minute or until bubbly. Gradually stir in milk and broth to make a smooth sauce. Stir in lemon juice.

Rinse chicken and pat dry; add to sauce and turn to coat. Arrange chicken with thighs toward outside of dish. Cover and microwave on HIGH (100%) for 7 minutes, giving dish a half-turn after 3 1/2 minutes. Turn chicken to bring uncooked portions to outside of dish; spoon sauce over chicken. Cover and microwave on HIGH (100%) for 5 to 7 minutes, giving dish a half-turn after 3 minutes. Let stand, covered, for 3 minutes. Meat near thighbone should no longer be pink; cut to test.

To serve, mound half the rice on each of 2 dinner plates. Top each mound with a piece of chicken, half the sauce, and equal portions of peanuts, raisins, and banana slices. Makes 2 servings.

Per serving: 717 calories, 44 g protein, 79 g carbohydrates, 26 g total fat, 169 mg cholesterol, 619 mg sodium

Orange Almond Chicken with Rice

Preparation time: 5 to 10 minutes
Microwaving time: 13 to 14 minutes

Dotted with raisins, bits of bell pepper, and mandarin orange segments, this breast of chicken dish makes a colorful entrée. Spoon it over rice, then top with crisp toasted almonds.

2 tablespoons slivered blanched almonds
2 whole chicken breasts (about 1 lb. each), skinned, boned, and cut into 3/4 by 2-inch strips
Garlic salt and pepper
2 teaspoons curry powder 2 tablespoons salad oil
1 can (11 oz.) mandarin oranges
2 tablespoons each raisins and chopped Major Grey’s chutney
1 medium-size red or green bell pepper, seeded and chopped
1 tablespoon cornstarch
Hot cooked rice

Spread almonds in a 2- to 2 1/2-quart or 10-inch square microwave browning dish. Microwave, uncovered, on HIGH (100%) for 3 minutes or until nuts are golden, stirring every 20 seconds. Remove from dish and set aside.

Sprinkle chicken lightly with garlic salt and pepper; then sprinkle with curry powder. Return browning dish to microwave and preheat on HIGH (100%) for 3 minutes. Using oven mitts, remove dish to a heatproof surface. Add oil and tilt to coat bottom of dish; quickly add chicken in a single layer. Wait until sizzling stops; then cover and microwave on HIGH (100%) for 2 1/2 minutes, stirring after 1 1/2 minutes.

Drain oranges, reserving liquid. Set oranges aside. Combine raisins, chutney, bell pepper, and’ cup of the reserved liquid. Add to chicken in dish; stir to mix, then cover and microwave on HIGH (100%) for 2 minutes. Combine remaining orange liquid and cornstarch; stir into chicken mixture with the oranges. Microwave, uncovered, on HIGH (100%) for 2 to 3 minutes or until sauce is thick and clear, stirring every minute.

Spoon chicken mixture over rice; garnish with toasted almonds. Makes 4 servings.

Per serving: 344 calories, 36 g protein, 26 g carbohydrates, 11 g total fat, 86 mg cholesterol, 120 mg sodium

Lamb Curry

Preparation time: 15 minutes
Microwaving time: 35 to 37 minutes
Standing time: 5 minutes

Diced apple adds a fruity, mellow-sweet accent to this meaty curry. Serve curry over hot cooked rice or steaming, crunchy strands of spaghetti squash.

1 1/4 pounds lean boneless lamb
1 tablespoon each salad oil and curry powder
1/4 teaspoon each ground ginger and sugar
1 medium-size onion, finely chopped
1 clove garlic, minced or pressed
1 medium-size Red Delicious apple, cored and diced
1 can (14 1/2 oz.) tomatoes
Hot cooked rice or spaghetti squash
Plain yogurt
Fresh cilantro (coriander) leaves

Trim and discard fat from lamb; then cut lamb into 3/4-inch cubes and set aside.

In a 2 1/2- to 3-quart microwave-safe casserole, stir together oil, curry powder, ginger, sugar, onion, and garlic. Cover and microwave on HIGH (100%) for 3 minutes, stirring after 2 minutes. Add lamb, cover, and microwave on HIGH (100%) for 4 minutes, stirring after 2 minutes. Stir in apple; then stir in tomatoes (break up with a spoon) and their liquid. Cover and microwave on HIGH (100%) for 8 minutes, stirring every 4 minutes. Then reduce power to MEDIUM (50%) and microwave, covered, for 20 to 22 minutes or until lamb is tender to bite; stir every 5 minutes. Let stand, covered, for 5 minutes.

To serve, spoon rice onto individual plates; then spoon curry over rice. Pass yogurt and cilantro at the table to add to individual servings. Makes 4 servings.

Per serving: 235 calories, 24 g protein, 12 g carbohydrates, 10 g total fat, 74 mg cholesterol, 243 mg sodium

Curried Chicken Soup with Rice

Preparation time: About 20 minutes
Microwaving time: 21 to 23 minutes
Standing time: 3 minutes

If you cook this soup in a tureen or decorative casserole dish,  it’s ready to go to the table the instant you take it from the microwave. To dress up individual portions, offer condiments at the table.

1 tablespoon butter or margarine
1 small onion, chopped
2 teaspoons curry powder
1/2 teaspoon ground ginger
1 whole chicken breast (about 1 lb.), skinned, boned, and cut into 1/2-inch cubes (vegetarians can replace with tofu)
2 cans (141/2 oz. each) regular-strength chicken broth
2 cups frozen peas, thawed
1 medium-size Red Delicious apple, cored and diced
1 teaspoon sugar
2 tablespoons chopped fresh cilantro (coriander)
Condiments (suggestions follow)

Place butter in a 3 1/2- to 4-quart microwave-safe casserole or soup tureen. Microwave, uncovered, on HIGH (100%) for about 30 seconds or until melted. Stir in onion, curry powder, and ginger. Cover and microwave on HIGH (100%) for 4 minutes. Stir in chicken, cover, and microwave on HIGH (100%) for 6 minutes. Stir in broth, peas, apple, and sugar. Cover and microwave on HIGH (100%) for 10 to 12 minutes or until bubbly, stirring every 4 minutes. Let stand, covered, for 3 minutes; then garnish with cilantro. Offer condiments to add to individual servings. Makes about 4 servings.

Condiments. Offer individual bowls of hot cooked rice, salted roasted almonds, raisins, and sweetened or unsweetened shredded coconut.