Indian-Style Chicken
For an easy-to-prepare casserole, mix rice with Indian spices and top with chicken.
Prep Time:
20 mins
Total Time:
1 hr 10 mins
Servings:
Makes 6 servings.
Ingredients
-
2 large onions, thinly sliced
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4 cloves garlic, minced
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1 tablespoon olive oil or cooking oil
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2 cups cooked brown rice
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Nonstick spray coating
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2-1/2 pounds meaty chicken pieces (breasts, thighs, and drumsticks), skinned
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1 8-ounce carton plain low-fat yogurt
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2 tablespoons all-purpose flour
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1 teaspoon ground cumin
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1/4 teaspoon ground ginger
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1/2 cup chopped green or red sweet pepper
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2 medium tomatoes, seeded and coarsely chopped
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Parsley sprigs
Directions
1.
In a large skillet cook onion and garlic in hot oil until onion is tender but not brown. Stir in cooked brown rice.
2.
Spray a 12x7-1/2x2-inch baking dish with nonstick spray coating. Spread rice mixture in baking dish. Arrange chicken pieces atop rice.
3.
In a mixing bowl stir together yogurt, flour, cumin, ginger, and 1/2 teaspoon salt. Stir in chopped green or sweet red pepper. Spoon over chicken in dish.
4.
Bake, covered, in a 350 degree F oven for 50 to 60 minutes or until chicken is tender. Serve with chopped tomatoes. Garnish with parsley. Makes 6 servings.
Nutrition information
Calories 325, Total Fat 10 g, Cholesterol 73 mg, Sodium 284 mg, Carbohydrate 29 g, Protein 29 g.
Percent Daily Values are based on a 2,000 calorie diet
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