This is one of our favorite ways to have chicken. It’s a little carb pricey and not doable during Induction due to the prunes. They really are a key flavor in this dish, so wait until Atkins Phase 2 to prepare this one properly. 🙂 I can only “afford” the carbs on this dish when I work to keep my breakfast and lunch carb numbers pretty low that day. 🙂 The spices in this dish will astound you.
Let me just say it: This dish is not Atkins Induction friendly! Wait until farther along with your weight loss journey to enjoy this wonderful entrée. Be sure to read the ingredients label and use only fruits with no added sugar! Del Monte brand dried prunes are “virgin” and acceptable for low-carbers to use in recipes in very small amounts. I actually cooked more pieces of chicken in the batch pictured so I would have leftovers, as this is one of those dishes that gets better each time it is reheated!
INGREDIENTS:
2 T. olive oil
1 chicken breast
2 chicken legs
2 chicken thighs
4 oz. onion, sliced thin
2 cloves minced garlic
3/4 c. chicken broth, low sodium
½ tsp. each coriander, cinnamon, paprika, cumin and black pepper
¼ tsp. cayenne
1 tsp. ground ginger
1 T. tomato paste
5 dried prunes (no added sugar variety), each cut into 4-6 little pieces
OPTIONAL: 1 oz. coarsely broken walnuts
VARIATION: Substitute chopped dried pieces or apricots for the prunes. Delicious!
DIRECTIONS: Heat oil in a deep non-stick Dutch oven or a large, deep, non-stick skillet. Cut breast into two pieces, making a total of 6 medium-size pieces of chicken. Brown chicken in oil until skin is golden brown. Drain off excess oil if desired, but its value is included in the nutritional info below, so you may prefer to leave the oil in the pan and reap its nutritional benefits! Scatter the onion and garlic over the top. Mix the spices into the chicken broth and pour over the chicken. Add the tomato paste, nuts and prunes. Stir well. Cover and reduce heat to low. Simmer for about 45-1hr. 30 minutes or until chicken is clearly done (depends on size of chicken pieces). Uncover and simmer for another 10-15 minutes to reduce and concentrate the juices a bit. Serve each piece of chicken with some of the cooking broth/fruit/nut mixture spooned over it. For non-Atkins eaters at the table, this dish is outstanding served over Basmati rice.
NUTRITIONAL INFO: Serves 3 adults, or 2 adults and two children. Two pieces with sauce contains: These numbers do NOT include the optional walnuts
468 calories, 25.5 g fat, 14.2 g carbs, 2.7 g fiber, 11.5 g NET CARBS, 43.8 g protein, 80 mg. sodium
Buttoni's Low-Carb Recipes 