Chicken and Marinade:

2 tablespoons plain nonfat yogurt
1 tablespoon lemon juice
1 tablespoon peeled and minced fresh gingerroot
1 medium clove garlic, peeled and minced
1 teaspoon curry powder
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper
1/4 teaspoon salt
1 pound boneless and skinless chicken breasts, cut into 1-by-2-inch strips

Sauce:

1 (14 1/2 ounce) can diced tomatoes in puree
1/4 cup water
1 tablespoon canola oil
3/4 cup finely chopped onion
1 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon ketchup
1 teaspoon arrowroot dissolved in 1 teaspoon salt
1/4 cup nonfat yogurt or sour cream
1/4 cup evaporated skim milk
1 tablespoon lemon juice
1 tablespoon minced cilantro
About 3 cups cooked hot white rice

1. To prepare the chicken and marinade: Stir together the yogurt, lemon juice, ginger, garlic, curry, cumin, cayenne and salt. Put the chicken strips into a bowl and stir in the marinade. Refrigerate at least 1 hour.

2. To prepare the sauce: Puree the tomatoes in a food processor or blender until smooth. Stir in the water.

3. In a large nonstick skillet heat the oil over medium heat. Add the onion and saute 5 minutes. Stir in the pureed tomatoes, paprika, salt, pepper and ketchup. Simmer, stirring often for 5 minutes.

4. Turn the heat to medium-low and scrape the chicken and marinade into the pan. Cook, stirring often for 5 minutes.

5. Stir together the dissolved arrowroot, yogurt or sour cream and evaporated milk. Stir into the chicken and cook 3 minutes, or until the chicken is cooked through. Stir in the lemon juice and cilantro.

6. Spoon over the hot rice and serve.