Apple-Ginger Chicken

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

4 servings

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition Profile

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

Preparation

Stir together garlic, ginger, coriander, cumin and mustard seeds in a small bowl; set aside.
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.
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: 176 calories; 5 g fat (1 g sat, 2 g mono); 64 mg cholesterol; 7 g carbohydrates; 24 g protein; 1 g fiber; 156 mg sodium; 248 mg potassium.

Nutrition Bonus: Selenium (32% daily value).

1/2 Carbohydrate Serving

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