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Aromatic-Herbed Chicken

Yield 6 servings.

Ingredients

  • 6 (4-ounce) skinned, boned chicken breast halves
  • 1/2 teaspoon salt
  • 1 teaspoon grated lemon rind
  • 2 tablespoons fresh lemon juice
  • Vegetable cooking spray
  • 2 cups finely chopped onion
  • 1 tablespoon minced garlic
  • 1 tablespoon peeled, grated gingerroot
  • 1 (3-inch) stick cinnamon
  • 1/2 teaspoon ground cardamom
  • 4 whole cloves
  • 2 teaspoons vegetable oil
  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander seeds
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon ground red pepper
  • 1 (14 1/2-ounce) can no-salt-added stewed tomatoes
  • 2 tablespoons chopped fresh cilantro

Nutrition Information

  • calories 185
  • caloriesfromfat 17 %
  • fat 3.4 g
  • satfat 0.7 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 27.8 g
  • carbohydrate 10.4 g
  • fiber 0.0 g
  • cholesterol 66 mg
  • iron 0.0 mg
  • sodium 284 mg
  • calcium 0.0 mg

How to Make It

  1. Place chicken in a shallow dish; sprinkle with salt. Combine lemon rind and juice; drizzle lemon mixture over chicken. Cover and marinate in refrigerator 30 minutes.

  2. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion, and cook 4 to 5 minutes or until tender, stirring frequently. Add garlic and gingerroot; cook 2 minutes. Stir in cinnamon, cardamom, and cloves; cook 2 additional minutes. Remove from skillet; set aside.

  3. Coat skillet with cooking spray; add oil. Place over medium-high heat until hot. Add chicken, and cook 5 minutes; turn chicken, and sprinkle with cumin and next 3 ingredients. Cook 5 additional minutes or until golden. Add onion mixture and tomatoes; stir well. Cover, reduce heat, and simmer 25 minutes or until chicken is tender. Remove and discard cinnamon stick and whole cloves. Add cilantro the last 5 minutes of cooking.

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