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Middle Eastern Chicken

User Rating 4.5 Star Rating (5 Reviews)

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Middle Eastern Chicken

Middle Eastern Chicken

Fiona Haynes
Here's a very easy baked chicken dish that requires no added fat. There's plenty of flavor, thanks to the Middle-Eastern-style spices, which add a slight sweetness to the dish. Enjoy this low-fat Middle Eastern Chicken with some couscous, rice or even some creamy polenta.

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Ingredients:

  • 4 5-ounce skinless, boneless chicken breasts
  • 2 tbsp lemon juice
  • 1/2 tsp cumin
  • 1/2 tsp dried coriander
  • 1/2 tsp cinnamon
  • 1/2 tsp cardamom
  • 2 garlic cloves, slivered
  • 1 15 ounce can low-sodium chick peas/garbanzo beans, well rinsed and drained
  • 1 14.5-ounce can no-salt-added diced tomatoes
  • 1/4 cup freshly chopped cilantro

Preparation:

Preheat oven to 400 degrees. Place chicken breasts in a glass baking dish large enough to accommodate the chicken in one layer. Sprinkle with lemon juice. Combine spices in a small bowl and sprinkle over chicken, followed by garlic slivers.

Pour can of chickpeas over chicken followed by the tomatoes. Bake uncovered for 25 minutes.

Serve with couscous, rice or creamy polenta.

Serves 4

Per Serving: Calories 321, Calories from Fat 37, Total Fat 4.2g (sat 0.7g), Cholesterol 82mg, Sodium 235mg, Carbohydrate 29.7g, Fiber 7.9g, Protein 41.3g

User Reviews

Reviews for this section have been closed.

 4 out of 5
Super Healthy, Member edteclady

This was so easy, and it was also tasty AFTER we added salt and pepper at the dinner table. The first bite was pretty bland. I did not have any cardamom, but I got out the bottle of Garam Masala that I knew I had and lo and behold, the four spices required in this recipe in equal amounts are the exact four spices that are used together to make Garam Masala, so if you don't have cumin, corriander, cardamom and cinnamon on hand regularly, save yourself a lot of money and buy a bottle of Garam Masala in the spice section on any good supermarket and use a full 2 tsp. of that. I think the best way to address the salt issue is to just add it at the table, since salting the chicken beforehand will probably draw out more moisture and make the breasts drier. The cooking time of 25 mins. was right on for my breasts, but they were very thick. If I had had 6 oz breasts that were more spread out, I would have overcooked them in 25 mins. Check the chicken with a meat thermometer after about 18 mins. if your breasts are thinner than a full inch thick. I had three large chicken breasts, so cut them in half to make the portions more reasonable. I think I would also give the chickpeas a rough chop so that they would be easier to serve over the chicken at the table. I served it with a mushroom and red onion risotto as well as this site's Best Raw Broccoli Salad with a few additions to that as well. My family loved it. All in all, a great, unique, healthy dish that I will definitely make again and also a cooking method for b/s chicken breasts that I will use as an inspiration with other combinations of vegetables and beans.

11 out of 11 people found this helpful.

See all 5 reviews

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