Apple-Ginger Chicken

By prairiemama

Coriander, cumin and mustard seed give this quick and healthy chicken dish bright Indian flavors.

Ingredients

• 2 cloves garlic, finely chopped
• 1 tablespoon all-purpose flour
• 1 tablespoon finely chopped fresh ginger
• 1 1/2 teaspoons canola oil, divided
• 1 teaspoon ground coriander
• 1 tart apple, such as Granny Smith, cored and cut into thin wedges
• 1 teaspoon ground cumin
• 3/4 cup reduced-sodium chicken broth
• 1 teaspoon whole yellow mustard seeds
• Salt, to taste
• 1 pound boneless, skinless chicken breasts, trimmed and cut into 1/4-inch-thick slices
• 1 tablespoon chopped fresh cilantro, or parsley

Preparation

Step 1

1 Stir together garlic, ginger, coriander, cumin and mustard seeds in a small bowl; set aside.

2 Toss chicken with flour in a medium bowl until evenly coated. Heat 1 teaspoon of the oil in a large nonstick skillet or wok over medium-high heat. Add the chicken and saute until well-browned on all sides, 4 to 6 minutes. Transfer the chicken to a plate with a slotted spoon and set aside.

3 Add the remaining 1/2 teaspoon oil and apple to the pan. Reduce heat to medium and cook, stirring, until apples are lightly browned, about 3 minutes. Reduce heat to medium-low and add the reserved spice mixture. Stir until the apples are tender and the garlic is fragrant, 2 to 3 minutes. Add broth and the reserved chicken; increase heat to medium-high. Bring the mixture to a simmer and cook until the sauce is slightly thickened and the chicken is no longer pink inside, 2 to 3 minutes. Season with salt. Transfer to a serving dish and sprinkle with cilantro (or parsley).



Calories: 176 Fiber: 1 g
Fat: 5 g Saturated Fat: 1 g
Carbohydrates: 8 g Protein: 24 g
Sodium: 233 mg Monounsaturated Fat: 2 g
Exchanges: 1/2 fruit, 3 very lean meat, 1/2 fat Cholesterol: 63 g
Carbohydrate Servings: 1/2 Potassium: 291 mg
Nutrition Bonus: Selenium (32% daily value).