Low Fat Chicken Recipes

Ingredients:

1 cup basmati rice
3 tsp vegetable oil -preferably canola
6 skinless chicken thighs -fat trimmed
2 cup finely chopped onions -about 3 medium onions
5 cloves garlic, minced
2 tbsp minced fresh ginger
2 tbsp curry powder -preferably madras
1 tbsp ground coriander
1/2 tsp ground red pepper -or to taste
2 cup defatted reduced-sodium chicken bro
15 oz chickpeas, drained and rinsed -1 1/2 cups
14 oz diced tomatoes, drained
2 cup frozen peas, thawed
salt & freshly ground black pepper, to taste
2 tbsp chopped fresh cilantro, optional
lime wedges, for garnish

Instructions:

1. Preheat oven to 400°F. Soak rice in cold water for 20 minutes. Drain.

2. Meanwhile, heat 1 teaspoon of the oil in a Dutch oven over medium-high
heat. Add chicken and cook until browned on all sides, 6 to 8 minutes.
Transfer the chicken to a plate.

3. Reduce the heat to low, add the remaining 2 teaspoons oil and heat until
hot. Add onions and cook, stirring, until light golden, 10 to 15 minutes.
Stir in garlic, ginger, curry powder, coriander and ground red pepper;
cook, stirring constantly, until fragrant, about 2 minutes.

4. Increase the heat to medium-high; stir in chicken broth, chickpeas,
tomatoes and the soaked and drained rice; bring to a simmer. Nestle the
browned chicken pieces in the rice. Cover and bake for 20 to 25 minutes,
until the rice is tender and most of the liquid has been absorbed.

5. Remove the chicken pieces and stir peas into the rice. Season with salt
and pepper. Set the chicken back on the rice, and sprinkle with cilantro,
if using. Serve with lime wedges.

Makes about 8 cups, for 6 servings.

400 calories per serving: 23 grams protein, 10 grams fat(2.1 grams
saturated fat), 54 grams carbohydrate; 695 mg sodium; 46 mg cholesterol; 8
grams fiber.

Busted by: Gail Shermeyer <4paws@netrax.net>



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Preparation Time: 0:00

Servings: 6