Serves: 4 person(s)

Preparation Time: 10 mins
Cooking Time: 1 hr 30 mins

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

Braised in a highly spiced aromatic liquid, this dish is exceptionally flavorful and tender. Serve with flatbread or couscous and yogurt.

Ingredients:

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, can serve with a bowl of plain lowfat or nonfat yogurt, and flatbread or couscous.

Serving suggestions are not included in nutritional analysis.

Author:

Kate, CalorieKing.com member