 
Middle Eastern Style Chicken
1 pound boneless, skinless chicken breast,
trimmed of all fat and cut into bite-sized pieces
2 cups frozen mixed pepper and onion stir fry 2 garlic cloves, minced 2 teaspoons olive oil 1 cup fat-free, low-sodium or regular chicken broth 1 (14 1/2 ounce) can low-sodium or regular diced tomato 1/2 cup dark raisins 1 large bay leaf 1 1/2 teaspoons dried thyme leaves 1 teaspoon cumin 1/4 teaspoon allspice 1/8 teaspoon cloves 1/8 teaspoon black pepper Salt to taste (optional) In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.
Add the onion and pepper mixture, garlic, oil and 1 tablespoon of
the broth to the skillet.
Stir up any browned bits from the bottom of the pan.
\Raise the heat and bring to a boil.
Lower the heat again and cook over medium heat, stirring
frequently, 2 or 3 minutes, or until the onion is slightly softened.
Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin,
allspice, cloves and black pepper.
Bring to a boil, reduce the heat, and simmer,
uncovered, about 20 minutes, or until the chicken is tender and the
sauce has cooked down slightly.
Remove the bay leaf and discard.
Add salt to taste (if desired).
Serve at once, or transfer to a casserole, cover and refrigerate.
The chicken will keep for 2 to 3 days
in the refrigerator.
Nutritional Information Per Serving (3 pieces):
Calories99Fat: 2 g, Saturated Fat: 0 g, Cholesterol: 27 mg,
Sodium: 106 mg, Carbohydrate: 9 g,
Dietary Fiber: 1 g, Sugars: 7 g, Protein: 11 g
Diabetic Exchanges: 1/2 Carbohydrate, 1 Lean Meat
God Bless America
Lady Charlotte
 |
