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 make the dish, so wait until you can 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. 🙂 I used to put 1 oz. of walnuts in this, a common Middle Eastern practice in chicken dishes, but I find they add no flavor so I have dropped them from the recipe in an effort to reduce the carb count. It is pictured above with the nuts. You can lower the carb count quite a bit by omitting the prunes as well, but doing so will dramatically change the overall flavor impact for this entree. On a positive note, the spices alone in this make for a wonderfully unique dish. This dish is not Induction friendly unless you leave out the prunes, but they add so much to the overall result, do be sure to include them once you get to the fruit rung of OWL. I have also made this dish substituting dried peaches or dried apricots. All are a nice compliment to the spices herein. Be sure to read your ingredients label and use only fruits with no added sugar. Del Monte brand prunes are “virgin” and acceptable. 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!
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
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