4 teaspoons olive or canola oil

4 (4-ounce) boneless, skinless chicken breast fillets

1 large Vidalia onion, chopped

2 teaspoons Curry Powder (see

¼ teaspoon freshly ground black pepper

⅛ cup unbleached all-purpose flour

⅛ cup unsweetened, no-salt-added applesauce

1 cup skim milk

• Bring a large, deep nonstick sauté pan to temperature over medium heat. Add the oil.

• Rinse the chicken breasts under cold water, then pat dry between paper towels. Add the chicken to the pan and sauté for 2 minutes on each side. Remove from the pan and keep warm.

• Add the onion and sauté until transparent. Add the curry powder and pepper; mix with the onion. Stir in the flour and applesauce to create a roux. Increase the heat to medium-high. Gradually whisk in the milk, and bring to a boil. Reduce heat to medium-low to maintain a simmer. Add the chicken back to the pan. Cover and simmer for 5 minutes or until the chicken is cooked through and the “gravy” is thickened.

Microwave Sautéing Instructions

If you're watching your fat, you can omit the oil in most recipes that call for sautéed aromatic vegetables (onion, shallots, celery, etc.) by cooking the vegetables in the microwave instead of sautéing them on the stove. Put the vegetables in a covered microwave-safe bowl. Microwave on high until the onion is transparent and all the vegetables are tender. It usually isn't necessary to add liquid because there is usually enough moisture in the vegetables; however, if you prefer, you can add 1 tablespoon of water or broth — or a mixture of mostly water or broth and a teaspoon of oil for a reduced-fat alternative — to help ensure the vegetables don't dry out.