I love this recipe. I first made it because I was looking for an easy, healthy chicken recipe. Now I make it because it is delicious. I've served it to dinner guests, who rave about it and never guess that it's "healthy." I serve over couscous made with orange zest, scallions, and a few chopped dates.
East African Braised Chicken
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.
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- 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
- 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.
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