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Ингредиенты
- 2 tsp grnd coriander
- 1 tsp grnd cumin
- 1/2 tsp cayenne
- 1/4 tsp grnd dry turmeric
- 2 Tbsp. white wine vinegar
- 4 x boned skinned chicken breast halves - (5 to 6 ounce ea)
- 1 tsp salad oil
- 1 c. thinly-sliced onion
- 2 Tbsp. chopped garlic
- 1 Tbsp. chopped fresh ginger
- 1 can reduced-fat coconut lowfat milk - (14 ounce)
- 1/2 tsp salt - (about) Thinly-sliced red or possibly green bell pepper rings (optional)
Инструкции
- In a small bowl, mix coriander, cumin, cayenne, turmeric, and vinegar till smooth.
- Rinse chicken and pat dry. Rub spice mix all over breast halves.
- Pour oil into a 10- to 12-inch nonstick frying pan over high heat, swirling to coat bottom. When oil is warm, add in chicken and turn as needed to brown on both sides, 4 to 5 min total. Transfer to a rimmed plate.
- Add in onion, garlic, and ginger to pan; stir often till onion is lightly browned, 2 to 3 min. Add in coconut lowfat milk and 1/2 tsp. salt; stir often till mix boils. Add in chicken and any accumulated juices, reduce heat, and simmer uncovered, turning pcs once, till no longer pink in center of thickest part (cut to test), 10 to 12 min total. Transfer chicken to a rimmed platter.
- Turn heat to high and boil sauce till reduced to 1 1/2 c., about 4 min. Spoon proportionately over chicken. Add in more salt to taste, and garnish with pepper rings if you like.
- This recipe yields 4 servings.
- Comments: Laxmi braises chicken breasts in spiced coconut lowfat milk for a rich-tasting dish which has a surprisingly moderate amount of fat. Serve with warm cooked rice and a salad of thinly sliced cucumbers and onions dressed with lemon juice, salt, and pepper.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 169g | |
| Recipe makes 4 servings | |
| Calories 548 | |
| Calories from Fat 302 | 55% |
| Total Fat 35.92g | 45% |
| Saturated Fat 30.41g | 122% |
| Trans Fat 0.01g | |
| Cholesterol 27mg | 9% |
| Sodium 345mg | 14% |
| Potassium 516mg | 15% |
| Total Carbs 46.16g | 12% |
| Dietary Fiber 5.4g | 18% |
| Sugars 0.1g | 0% |
| Protein 14.74g | 24% |
