East African Braised Chicken

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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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Ingredients

  • 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 tsp salt
  • 1/2 tsp black pepper
  • 1 Tbs olive oil
  • 3 cups vertically sliced onion
  • 1 Tbs chopped peeled fresh ginger
  • 1 tsp curry powder
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground cardamom
  • 1/4 tsp 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 Tbs chopped pitted dates
  • 3 Tbs golden raisins
  • Servings: 4
  • Oven Temperature: 350°F
  • Nutrition Facts
  • Serving size: 1/4 of a recipe (12.1 ounces).
  • Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
  • Nutrition information calculated from recipe ingredients.
  • Amount Per Serving
  • Calories 346.17
  • Calories From Fat (22%) 74.78
  • % Daily Value
  • Total Fat 8.37g 13%
  • Saturated Fat 1.78g 9%
  • Cholesterol 114.9mg 38%
  • Sodium 490.74mg 20%
  • Potassium 734.51mg 21%
  • Total Carbohydrates 22.42g 7%
  • Fiber 2.7g 11%
  • Sugar 13.07g
  • Protein 40.2g 80%
  • Tips
  • I'd stick with thighs. I had some IQF breasts and they were, despite the wonderful gravy, still too dry for my taste.
  • Reviews
  • 5 stars - This is an excellent combination of spices. The juice is wonderful over rice. Definitely a keeper. - ME 10/31/2009

Preparation

Step 1

1. 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.

2. 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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