Parvine's Indian Lemon Chicken
(makes 4 servings)
|2||1-inch (2.5 cm) pieces fresh ginger, peeled and coarsely chopped|
|2||cloves garlic, peeled|
|1/4||cup (60 ml) water|
|vegetable cooking spray|
|1||tablespoon (15 ml) canola oil|
|4||4-ounce (120 g) boneless and skinless chicken thighs|
|1/2||cup (30 g) chopped cilantro (fresh coriander)|
|1||jalapeño or serrano chile pepper, seeded and minced|
|1 1/2||teaspoons (7.5 ml) ground cumin|
|1/2||teaspoon (2.5 ml) coriander seed|
|1/4||teaspoon (1.25 ml) ground turmeric|
|1/2||teaspoon (2.5 ml) salt (optional)|
|1/4||cup (60 ml) fresh lemon juice|
|1||teaspoon (5 ml) grated lemon zest|
- Put the ginger, garlic, and water in a food processor or blender.. Process to a smooth paste. Set aside.
- Lightly coat a heavy nonstick skillet with cooking spray. Add oil and place over medium-high heat. Add chicken thighs in a single layer and brown on both sides, about 4 to 5 minutes per side. Transfer chicken pieces to a heated plate.
- To the skillet, add the cilantro, chile, cumin, coriander seed, turmeric, and salt (if using). Stir constantly until herbs and spices become fragrant, about 1 minutes. Stir in reserved ginger paste, lemon juice, and lemon zest.
- Return thighs to the skillet and spoon sauce over the tops. Cover and simmer for 5 minutes. Turn chicken pieces over and simmer, covered, for another 5 minutes, until chicken is cooked through when tested with the tip of a knife.
- Transfer chicken pieces to a serving platter, spooning sauce over the top. Serve at once.
|Per serving:||185 calories (40% calories from fat), 23 g protein, 8 g total fat (1.4 g saturated fat), 4 g carbohydrate, 1 g dietary fiber, 94 mg cholesterol, 104 mg sodium|
|Diabetic exchanges:||3 lean protein|