East African Braised Chicken

By MaryEllen

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.

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.