Aromatic-Herbed Chicken Recipe

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Ingredients:

Serving

6 (4-oz) skinned, boned chicken breast halves
1/2 tsp salt
1 tsp grated lemon rind
2 tbsp fresh lemon juice
vegetable cooking spray
2 cups finely chopped onion
1 tbsp minced garlic
1 tbsp peeled, grated gingerroot
1 (3-inch) stick cinnamon
1/2 tsp ground cardamom
4 whole cloves
2 tsp vegetable oil
1 tsp cumin seeds
1 tsp coriander seeds
1/2 tsp ground turmeric
1/2 tsp ground red pepper
1 (14 1/2-oz) can no-salt-added stewed tomatoes
2 tbsp chopped fresh cilantro

Directions:

Place chicken in a shallow dish; sprinkle with salt. Combine lemon rind and juice; drizzle lemon mixture over chicken. Cover and marinate in refrigerator 30 minutes.
Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion, and cook 4 to 5 minutes or until tender, stirring frequently. Add garlic and gingerroot; cook 2 minutes. Stir in cinnamon, cardamom, and cloves; cook 2 additional minutes. Remove from skillet; set aside.
Coat skillet with cooking spray; add oil. Place over medium-high heat until hot. Add chicken, and cook 5 minutes; turn chicken, and sprinkle with cumin and next 3 ingredients. Cook 5 additional minutes or until golden. Add onion mixture and tomatoes; stir well. Cover, reduce heat, and simmer 25 minutes or until chicken is tender. Remove and discard cinnamon stick and whole cloves. Add cilantro the last 5 minutes of cooking.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	87.38 Kcal (366 kJ)
Calories from fat	38.34 Kcal
		% Daily Value*
Total Fat	4.26g	7%
Cholesterol	18.07mg	6%
Sodium	249.93mg	10%
Potassium	117.52mg	3%
Total Carbs	6.87g	2%
Sugars	2.62g	10%
Dietary Fiber	1.41g	6%
Protein	5.89g	12%
Vitamin C	7.8mg	13%
Iron	0.5mg	3%
Calcium	22.6mg	2%

Amount Per 100 g
Calories	90.11 Kcal (377 kJ)
Calories from fat	39.54 Kcal
		% Daily Value*
Total Fat	4.39g	7%
Cholesterol	18.63mg	6%
Sodium	257.75mg	10%
Potassium	121.2mg	3%
Total Carbs	7.09g	2%
Sugars	2.71g	10%
Dietary Fiber	1.45g	6%
Protein	6.08g	12%
Vitamin C	8mg	13%
Iron	0.5mg	3%
Calcium	23.3mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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