Aromatic-Herbed Chicken

recipe

Yield:

6 servings.

Recipe from

Oxmoor House

Nutritional 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

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

Preparation

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.

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.

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.

Oxmoor House Cooking Light Collection,

Oxmoor House

January 1995
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