East African Braised Chicken

East African Braised ChickenRecipe
Randy Mayor; Lydia DeGaris-Pursell
Braising in a highly spiced aromatic liquid yields an exceptionally flavorful and tender result. Serve this adaptation of an East African dish with a bowl of plain low-fat yogurt and flatbreads or couscous.


4 servings (serving size: 3 ounces chicken and about 1/4 cup sauce)

Recipe from

Cooking Light

Nutritional Information

Calories 279
Caloriesfromfat 29 %
Fat 8.9 g
Satfat 2 g
Monofat 4.4 g
Polyfat 1.6 g
Protein 28.1 g
Carbohydrate 21.9 g
Fiber 3 g
Cholesterol 79 mg
Iron 2 mg
Sodium 423 mg
Calcium 48 mg


2 chicken breast halves (about 3/4 pound), skinned
2 chicken thighs (about 1/2 pound), skinned
2 chicken drumsticks (about 1/2 pound), skinned
1/2 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon olive oil
3 cups vertically sliced onion
1 tablespoon chopped peeled fresh ginger
1 teaspoon curry powder
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cardamom
1/4 teaspoon ground red pepper
2 large garlic cloves, thinly sliced
1/2 cup fat-free, less-sodium chicken broth
1/2 cup dry white wine
3 tablespoons chopped pitted dates
3 tablespoons golden raisins


Preheat oven to 350°.

Sprinkle chicken with salt and black pepper. Heat oil in a Dutch oven over medium-high heat. Add chicken; cook 4 minutes on each side or until golden brown. Remove the chicken from pan.

Add the onion to pan; reduce heat to medium-low, and cook for 10 minutes, stirring frequently. Add the ginger and next 5 ingredients (ginger through garlic); cook for 1 minute. Stir in chicken, broth, and the remaining ingredients, and bring to a boil. Cover and bake at 350° for 1 hour.