FRUITED MOROCCAN CHICKEN
Makes 6 servings
Each serving equals two 5 A Day Servings
Olive oil cooking spray
1½ Tbsp Olive Oil
6 skinless chicken breasts
Salt and pepper to taste
3 onions, chopped
¾ tsp cinnamon
¾ tsp ground ginger
¾ tsp ground cumin
1 can (14.5 oz) fat-free, reduced sodium chicken broth
6 oz kumquats, quartered and seeded
6 oz diced pitted prunes
2 Tbsp honey
1½ lb peeled, cubed, butternut squash
3 Tbsp minced fresh cilantro
Preheat oven to 350°. Coat a large oven-proof skillet with cooking spray, add olive oil and place over medium-high heat. Sprinkle chicken with salt and pepper and brown in skillet, about 6 minutes per side.
Add onions to skillet and sauté over medium heat until tender and beginning to brown, about 8 minutes. Add cinnamon, ginger and cumin. Stir about 30–45 seconds.
Add chicken broth and bring to a boil, scraping bottom of skillet in the process. Stir in kumquats, prunes, honey and squash. Lay chicken on top of fruit and liquid. Cover skillet and place in oven. Braise until chicken is cooked through, about 25–30 minutes. Remove chicken and cover to keep warm.
Uncover skillet and return it to oven until the liquid thickens to a sauce consistency, about 20 minutes. Garnish with cilantro.
Nutritional analysis per serving:
Calories 374, Protein 31g, Fat 6g, Calories From Fat 15%, Cholesterol 70mg, Carbohydrates 53g, Fiber 5g, Sodium 156mg.