East African Braised Chicken

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.

Yield: 4 servings (serving size: 3 ounces chicken and about 1/4 cup sauce)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 279
  • Calories from fat: 29%
  • Fat: 8.9g
  • Saturated fat: 2g
  • Monounsaturated fat: 4.4g
  • Polyunsaturated fat: 1.6g
  • Protein: 28.1g
  • Carbohydrate: 21.9g
  • Fiber: 3g
  • Cholesterol: 79mg
  • Iron: 2mg
  • Sodium: 423mg
  • Calcium: 48mg

Ingredients

  • 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

Preparation

  1. Preheat oven to 350°.
  2. 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.
  3. 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.
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