Rating: 5 stars
14 Ratings
  • 1 star values: 0
  • 2 star values: 0
  • 3 star values: 0
  • 4 star values: 1
  • 5 star values: 13

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.

Recipe by Cooking Light October 2001

Gallery

Credit: Randy Mayor; Lydia DeGaris-Pursell

Recipe Summary

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

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 350°.

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  • 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.

Nutrition Facts

279 calories; calories from fat 29%; fat 8.9g; saturated fat 2g; mono fat 4.4g; poly fat 1.6g; protein 28.1g; carbohydrates 21.9g; fiber 3g; cholesterol 79mg; iron 2mg; sodium 423mg; calcium 48mg.
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