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Prep Time:40 minsAdditional Time:20 minsTotal Time:1 hrServings:6Yield:6 servingsJump to Nutrition Facts
Prep Time:40 minsAdditional Time:20 minsTotal Time:1 hrServings:6Yield:6 servings
Prep Time:40 mins
Prep Time:
40 mins
Additional Time:20 mins
Additional Time:
20 mins
Total Time:1 hr
Total Time:
1 hr
Servings:6
Servings:
6
Yield:6 servings
Yield:
6 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients2 1/2 to 3 pounds meaty chicken pieces (breast halves, thighs, and/or drumsticks)2tablespoonscooking oil1mediumonion, finely chopped4clovesgarlic, minced2teaspoonsfinely chopped fresh ginger1teaspoonground cumin1mediumtomato, finely chopped1tablespoonground coriander1teaspooncoarsely ground black pepper½teaspoonsalt½teaspoonfennel seeds, coarsely ground or crushed½teaspoonground turmeric1pinch1/4 to 1/2 teaspoon cayenne pepper½cupplain fat-free yogurt½cupwater2tablespoonssnipped fresh cilantro1tablespoonlemon juice3cupshot cooked brown or white basmati rice or 6 pieces flatbread1bunchFresh cilantro sprigs1mediumLemon wedges2cups2 cups red onion slivers, carrot sticks, sliced radishes, and/or quartered cherry tomatoes
Cook Mode(Keep screen awake)
Ingredients
2 1/2 to 3 pounds meaty chicken pieces (breast halves, thighs, and/or drumsticks)
2tablespoonscooking oil
1mediumonion, finely chopped
4clovesgarlic, minced
2teaspoonsfinely chopped fresh ginger
1teaspoonground cumin
1mediumtomato, finely chopped
1tablespoonground coriander
1teaspooncoarsely ground black pepper
½teaspoonsalt
½teaspoonfennel seeds, coarsely ground or crushed
½teaspoonground turmeric
1pinch1/4 to 1/2 teaspoon cayenne pepper
½cupplain fat-free yogurt
½cupwater
2tablespoonssnipped fresh cilantro
1tablespoonlemon juice
3cupshot cooked brown or white basmati rice or 6 pieces flatbread
1bunchFresh cilantro sprigs
1mediumLemon wedges
2cups2 cups red onion slivers, carrot sticks, sliced radishes, and/or quartered cherry tomatoes
DirectionsSkin chicken; trim fat from chicken. In each chicken piece, cut 2 or 3 slits, each 1 inch long and 1/2 inch deep.In a very large skillet, heat oil over medium-high heat. Add the chicken pieces; cook for 5 to 8 minutes or until chicken is lightly browned, turning occasionally to brown evenly. Using a slotted spoon or tongs, remove chicken from skillet. Cover with foil to keep warm; set aside.Add onion, garlic, ginger, and cumin to skillet. Reduce heat to medium. Cook for 6 to 8 minutes or until onion is golden brown, stirring frequently.Add tomato, coriander, black pepper, salt, fennel seeds, turmeric, and, if desired, cayenne pepper. Cook for 2 minutes, stirring occasionally.Meanwhile, in a small bowl, beat yogurt lightly with a whisk or fork. Add yogurt to tomato mixture, 1 tablespoon at a time, stirring well after each addition. Cook for 2 minutes more, stirring occasionally.Add chicken pieces and the water to the skillet. Bring to boiling; reduce heat. Stir in the 2 tablespoons cilantro; spoon liquid over chicken to coat. Cover and simmer for 20 to 25 minutes or until chicken is tender and no longer pink (170 degrees F for breast halves; 180 degrees F for thighs and drumsticks).Transfer chicken to a serving platter. Spoon sauce over chicken. Sprinkle with the lemon juice. Serve with rice or flatbread. If desired, garnish with cilantro sprigs, pass lemon wedges to squeeze over chicken, and serve with desired vegetables.Originally appeared: Diabetic Living Magazine
Directions
Skin chicken; trim fat from chicken. In each chicken piece, cut 2 or 3 slits, each 1 inch long and 1/2 inch deep.In a very large skillet, heat oil over medium-high heat. Add the chicken pieces; cook for 5 to 8 minutes or until chicken is lightly browned, turning occasionally to brown evenly. Using a slotted spoon or tongs, remove chicken from skillet. Cover with foil to keep warm; set aside.Add onion, garlic, ginger, and cumin to skillet. Reduce heat to medium. Cook for 6 to 8 minutes or until onion is golden brown, stirring frequently.Add tomato, coriander, black pepper, salt, fennel seeds, turmeric, and, if desired, cayenne pepper. Cook for 2 minutes, stirring occasionally.Meanwhile, in a small bowl, beat yogurt lightly with a whisk or fork. Add yogurt to tomato mixture, 1 tablespoon at a time, stirring well after each addition. Cook for 2 minutes more, stirring occasionally.Add chicken pieces and the water to the skillet. Bring to boiling; reduce heat. Stir in the 2 tablespoons cilantro; spoon liquid over chicken to coat. Cover and simmer for 20 to 25 minutes or until chicken is tender and no longer pink (170 degrees F for breast halves; 180 degrees F for thighs and drumsticks).Transfer chicken to a serving platter. Spoon sauce over chicken. Sprinkle with the lemon juice. Serve with rice or flatbread. If desired, garnish with cilantro sprigs, pass lemon wedges to squeeze over chicken, and serve with desired vegetables.
Skin chicken; trim fat from chicken. In each chicken piece, cut 2 or 3 slits, each 1 inch long and 1/2 inch deep.
In a very large skillet, heat oil over medium-high heat. Add the chicken pieces; cook for 5 to 8 minutes or until chicken is lightly browned, turning occasionally to brown evenly. Using a slotted spoon or tongs, remove chicken from skillet. Cover with foil to keep warm; set aside.
Add onion, garlic, ginger, and cumin to skillet. Reduce heat to medium. Cook for 6 to 8 minutes or until onion is golden brown, stirring frequently.
Add tomato, coriander, black pepper, salt, fennel seeds, turmeric, and, if desired, cayenne pepper. Cook for 2 minutes, stirring occasionally.
Meanwhile, in a small bowl, beat yogurt lightly with a whisk or fork. Add yogurt to tomato mixture, 1 tablespoon at a time, stirring well after each addition. Cook for 2 minutes more, stirring occasionally.
Add chicken pieces and the water to the skillet. Bring to boiling; reduce heat. Stir in the 2 tablespoons cilantro; spoon liquid over chicken to coat. Cover and simmer for 20 to 25 minutes or until chicken is tender and no longer pink (170 degrees F for breast halves; 180 degrees F for thighs and drumsticks).
Transfer chicken to a serving platter. Spoon sauce over chicken. Sprinkle with the lemon juice. Serve with rice or flatbread. If desired, garnish with cilantro sprigs, pass lemon wedges to squeeze over chicken, and serve with desired vegetables.
Originally appeared: Diabetic Living Magazine
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Nutrition Facts(per serving)312Calories8gFat28gCarbs30gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
