Spiced Chicken Thighs
3/4 teaspoon olive oil
Cooking spray
1 cup vertically sliced onion
2 teaspoons garam masala
1/2 teaspoon salt
1/4 teaspoon curry powder
8 chicken thighs (about 2 1/4 pounds), skinned (we used 4 boneless skinless thighs and each ate 1 thigh).
1/4 cup dry red wine
2 tablespoons red wine vinegar
1 cup fat-free, less-sodium chicken broth
3 tablespoons chopped fresh parsley
Heat oil in a 12-inch nonstick skillet coated with cooking spray over medium-high heat. Add onion; sauté 3 minutes. Remove from pan.
Combine garam masala, salt, and curry powder; sprinkle evenly over chicken. Add chicken to pan; cook over medium-high heat 4 minutes on each side or until browned. Add wine and vinegar; cook 30 seconds, scraping pan to loosen browned bits. Add onion and broth; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until chicken is done; stir in parsley.
Yield: 4 servings (serving size: 2 thighs and about 1/3 cup sauce)
CALORIES 203 (30% from fat); FAT 6.7g (sat 1.6g,mono 2.4g,poly 1.5g); PROTEIN 29.9g; CHOLESTEROL 121mg; CALCIUM 35mg; SODIUM 536mg; FIBER 1.1g; IRON 2.1mg; CARBOHYDRATE 3.9g
Cooking Light, SEPTEMBER 2003
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