Spiced Chicken with Spinach

Description

Contributed by Judi M. Phelps

• Yield: 4 servings

Ingredients

• 3 lbs chicken, cut into 8 pieces skinned, and trimmed of excess fat
• all purpose flour, for dusting the chicken
• 1½ to 2 tbsp canola oil
• 2 small yellow onions, finely diced
• 2 ripe medium tomatoes or 8 oz can whole plum tomatoes preferably low sodium, drained and chopped
• 2 small bunches fresh spinach, about 1 lb, thoroughly washed stemmed, drained, and coarsely chopped
• 3 medium cloves garlic, minced
• 1 tsp ground coriander
• coarsely ground black pepper to taste
• 3 whole cloves
• ¼ tsp ground turmeric
• ¼ tsp good-quality curry powder
• salt to taste, optional
• ¼ cup skim milk

Directions

1. Dust the chicken with the flour and using about half of the oil, lightly brown on both sides in a large skillet over medium heat.
2. After the chicken is browned, remove from the skillet and set aside.
3. Preheat the oven to 350°F.
4. In the same skillet over medium heat, heat the rest of the oil and cook the onions for about 5 minutes.
5. Add the tomatoes, spinach, garlic, spices, and salt, if desired, and cook for 5 minutes more.
6. Add the milk and mix well.
7. Place the vegetable mixture in a 3- or 4-quart ovenproof casserole dish, arrange the chicken pieces on top, cover tightly, and bake until the chicken is tender, 40 – 45 minutes.
8. Serve.

Nutritional information

For serving size: 2 pieces of Chicken:

• Calories 244 | protein 27 g | carbohydrates 8.1 g | fat 9.38g | sodium 161 mg
• Exchanges: 3 lean meats, 1½ vegetables