Email to Phyllis_ aka_ Filus      

Chicken W/ Cardamon

Source of Recipe

Great Healthy Food - Diabetes - by Azmina Govindji

CHICKEN WITH CARDAMOM
Exchanges
WW Points
Yield: 4 servings

- 10 ounces skinless, boneless chicken breasts,
chopped into bite-sized pieces
- Cooking spray
- 8 whole black cardamom pods
- 1-1/4 stick cinnamon
- 1 bay leaf
- 4 whole cloves
- 2 small onions, finely chopped
- 3/4 cup ground almonds
- 3 cloves garlic, peeled and crushed
- 1 inch ginger root, peeled and coarsely grated
- 1 teaspoon ground cumin
- 1-1/4 cups low-fat plain yogurt
- 3/4 cup chicken stock
- 2/3 cup raisins
- 1 tablespoon roasted whole almonds, ground...or... chopped very finely

Choose a large, shallow, non-stick pan with a close-fitting
lid, and spray the base with cooking spray. Heat gently, then add the chicken pieces.

Cook the chicken over low heat until it starts to color,
stir in the whole spices and onions, and cook for 3-4 minutes.

Add the ground almonds, garlic, ginger and cumin and cook
for a further 3 minutes. Pour in the yogurt and chicken
stock gradually, stirring continuously while doing so.

Cover, reduce the heat to low, and cook gently for 20 minutes. Add the raisins, mix thoroughly, then cover and
cook for another 10 minutes.

Remove the whole spices. Serve the chicken hot on a bed or rice, sprinkled with the crushed almonds.

One serving (1/4 of recipe)equals: Calories: 346, Protein: 27 g, Fat: 13 g, Carbohydrate: 34 g, Fiber: 5 g, Cholesterol: 47 mg, Sodium: 251 mg ++++ Exchanges: 1/2 Starch, 1 Fruit, 1/2 Low Fat Milk, 3 Very Low Fat Meat, 1-1/2 Fat ++++ WWP: 7