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Apple-Ginger Chicken

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Your rating: None Average: 3.7 (10 votes)

Coriander, cumin and mustard seed give this quick and healthy chicken dish bright Indian flavors.


Apple-Ginger Chicken Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight |

View Our Nutrition Guidelines »

Ingredients

  • 2 cloves garlic, finely chopped
  • 1 tablespoon finely chopped fresh ginger
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon whole yellow mustard seeds
  • 1 pound boneless, skinless chicken breasts, trimmed and cut into 1/4-inch-thick slices
  • 1 tablespoon all-purpose flour
  • 1 1/2 teaspoons canola oil, divided
  • 1 tart apple, such as Granny Smith, cored and cut into thin wedges
  • 3/4 cup reduced-sodium chicken broth
  • Salt, to taste
  • 1 tablespoon chopped fresh cilantro, or parsley

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Preparation

  1. Stir together garlic, ginger, coriander, cumin and mustard seeds in a small bowl; set aside.
  2. Toss chicken with flour in a medium bowl until evenly coated. Heat 1 teaspoon of the oil in a large nonstick skillet or wok over medium-high heat. Add the chicken and sauté until well-browned on all sides, 4 to 6 minutes. Transfer the chicken to a plate with a slotted spoon and set aside.
  3. Add the remaining 1/2 teaspoon oil and apple to the pan. Reduce heat to medium and cook, stirring, until apples are lightly browned, about 3 minutes. Reduce heat to medium-low and add the reserved spice mixture. Stir until the apples are tender and the garlic is fragrant, 2 to 3 minutes. Add broth and the reserved chicken; increase heat to medium-high. Bring the mixture to a simmer and cook until the sauce is slightly thickened and the chicken is no longer pink inside, 2 to 3 minutes. Season with salt. Transfer to a serving dish and sprinkle with cilantro (or parsley).

Nutrition

Per serving: 174 calories; 5 g fat ( 1 g sat , 2 g mono ); 63 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 24 g protein; 1 g fiber; 233 mg sodium; 289 mg potassium.

Carbohydrate Servings: 1/2

Exchanges: 1/2 fruit, 3 lean meat, 1/2 fat


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Recipe Categories

Health & Diet Considerations
Low carbohydrate
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Diabetes appropriate
Low calorie
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Main Ingredient
Chicken
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Fall
Winter
Style/Theme
Entertaining, casual
Quick (total 30 min. or less)
Type of Dish
Main dish, poultry
Ethnic/Regional
Indian
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