MEDITERRANEAN CHICKEN WITH QUINCE
Serves 6. Each serving equals two 5 A Day Serving.
Ingredients
2 quinces, peeled cored and thickly sliced
1 Tbsp lemon juice
1/2 cup flour
salt to taste
1/4 tsp ground black pepper
1 (3.5-lb.) fresh whole chicken, cut up
3 Tbsps olive oil, divided
1 large onion, peeled and chopped
2 cloves garlic, peeled and chopped
1 can (14.5-oz.) diced Italian (Roma) tomatoes
1/2 cup water
1 cinnamon stick
2 Tbsps chopped fresh mint
Directions
Place quince slices in a small bowl with a little water and lemon juice; set aside.
Mix together flour, salt, and pepper in a shallow pan. Lightly dredge chicken in flour mixture until evenly coated.
Heat a large skillet over medium-high heat. When hot, add oil, and brown chicken on all sides (about 7 minutes). Remove from pan and set aside.
Drain quince, and pat dry with a paper towel. Place quince in skillet and brown on both sides. Lift out with a slotted spoon and set aside.
Add remaining olive oil and cook onion and garlic until soft but not brown.
Return chicken to pan and stir in tomatoes.
Break cinnamon stick in half and add to pan with water. Bring to a boil, cover, and reduce heat. Simmer gently for 20 minutes.
Then add reserved quince. Cook for 15 more minutes.
Then stir in the mint. Cook until thoroughly heated.
Remove cinnamon before serving.
Nutritional Analysis: Calories434, Protein 59g, Fat 13g, Calories From Fat 28%, Cholesterol 1858mg, Carbohydrates 18g, Fiber2g, Sodium 394mg.
CDC.gov - 5 a Day
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