East African Braised Chicken

East African Braised Chicken

Braised in a highly spiced aromatic liquid, this dish is exceptionally flavorful and tender.

Rating:

5 stars 5 stars 5 stars 5 stars 5 stars (42 ratings made) Rate
Serves: 4 person(s) Change

Preparation Time: 10 mins
Cooking Time: 1 hr

Yield: 4 x 3-oz chicken and 1/4 cup sauce servings

Diabetes-Friendly Recipe Low-Carb Recipe High-Fiber Recipe High-Calcium Recipe Dairy-Free Recipe

Ingredients Convert to Metric

  • 2 lb chicken breast (cut up into 1-inch chunks)
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1 Tbsp olive oil
  • 3 cup sliced onion
  • 1 cup sliced red pepper (1 large pepper)
  • 1 Tbsp chopped peeled fresh ginger (or 1 tsp of ground ginger)
  • 1 tsp curry powder (optional)
  • 1/2 tsp ground cinnamon
  • 0.20 tsp ground cardamon (or 1/4 tsp nutmeg)
  • 1/4 tsp ground red pepper
  • 2 large garlic clove, thinly sliced
  • 1/2 cup fat-free, less-sodium chicken broth
  • 1/2 cup dry white wine
  • 1/2 cup orange juice (optional)
  • 3 Tbsp chopped pitted dates
  • 3 Tbsp golden raisins

Directions:

Preheat oven to 350°F (alternatively you can cook the whole dish on the stove top).

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 and red bell pepper to pan; reduce heat to medium-low, and cook for 10 minutes, stirring frequently. (Scrape up all the chicken bits stuck to the bottom to add lots of flavor.)

Add the ginger and next 5 ingredients (ginger through garlic); cook for 1 minute. Stir in chicken, broth, wine and the remaining ingredients, and bring to a boil.

Cover and bake at 350°F for 1 hour (or cover and simmer on stove top for 1 hour).

Variations:

For a full meal, serve with flatbread or couscous, and plain low-fat or nonfat yogurt.

Serving suggestions are not included in the nutritional analysis.

Thanks to Kate, CalorieKing.com member