Chicken, Turkey, Fowl and Egg: Chicken, Turkey, Fowl Casseroles: East African Braised Chicken

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

Author: Kate, CalorieKing.com member
Date: March 05, 2013

Serves: 4 person(s)
Yield: 4 x 3-oz chicken and 1/4 cup sauce servings

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

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 350F (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 350F 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.

Nutritional Information
(Per Serving)

Calories:442 cals
Kilojoules:1,851 kJ
Fat:6.6 g
Carbohydrates:35.8 g
Protein:54.9 g
Cholesterol:132.0 mg
Sodium:513 mg
Saturated Fat:1.3 g
Fiber:3.9 g
Calcium:78.0 mg
Total Sugars:24.0 g

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