Recipe: Indian-Style Braised Chicken (using chicken breasts or thighs)

INDIAN-STYLE BRAISED CHICKEN

"Because it tenderizes, braising is ideal for today's leaner, often tough cuts of meat, especially the less expensive ones. The moist heat is also ideal for making skinless poultry as succulent as possible."

1 container (6 oz.) low-fat plain yogurt, preferably Greek-style
1 medium yellow onion, coarsely chopped
1/2 cup orange juice
1 Tbsp. grated or finely chopped ginger
2 to 3 garlic cloves
1 tsp. ground coriander
1/2 tsp. turmeric
1/8 tsp. ground cayenne pepper
4 skinless and boneless chicken breasts or thighs
1 Tbsp. canola oil
Salt and white pepper, to taste
1 Spanish onion, quartered and sliced thinly

Place the yogurt into a fine strainer lined with a paper towel and let drain while preparing the other ingredients. (The yogurt can also be drained overnight, if refrigerated.)

In a blender or food processor, puree the onion, garlic, ginger, coriander, turmeric, cayenne pepper and orange juice. Set aside.

Heat the oil in a medium skillet over medium-high heat. Brown the chicken on all sides, about 8 minutes. Season chicken with salt and pepper to taste and transfer to a plate.

Reduce heat to medium. Carefully pour the pur ed mixture into the pan to avoid sputters. Bring it to a simmer. Return the chicken to the pan. Cover tightly and simmer gently 15 minutes. Turn chicken, cover, and continue to simmer. When chicken is almost done, add onions, cover and simmer until the meat is thoroughly cooked through. Place the chicken on a serving plate and cover with foil to keep warm.

Turn off heat under skillet to allow mixture to cool slightly. Stir in the drained yogurt. Reduce heat to low and continue stirring until mixture is hot, taking care not to let it boil or the sauce will separate. Spoon the mixture over the chicken and serve.

Makes 4 servings

Per serving: 237 calories, 6 g. total fat (1 g. saturated fat), 15 g. carbohydrate, 31 g. protein, 2 g. dietary fiber, 115 mg. sodium.

Source: American Institute for Cancer Research