A healthy mid-week dinner idea.
2 garlic cloves, peeled
1/2 tsp salt
1 tbsp canola oil
2 red onions, thinly sliced
2 tsp minced peeled fresh ginger
1 tbsp garam masala or curry powder
4 (1/2 lb.) bone-in chicken breasts, skinned
1 cup reduced-sodium chicken broth
1/3 cup plain low-fat yogurt
Fresh cilantro leaves
2 cups hot cooked brown or yellow rice
Step 1: With side of large knife, mash garlic with salt on cutting board until it forms a paste.
Step 2: Heat 2 tsp of oil in large nonstick skillet over medium heat. Add onions and cook, stirring, until softened, about 5 minutes. Add garlic paste, ginger, and garam masala; cook, stirring, until fragrant. Transfer to bowl.
Step 3: Add remaining 1 tsp oil to skillet. Add chicken and cook, turning, until lightly browned, about 4 minutes per side. Add broth and onion mixture; bring to boil. Reduce heat and simmer, covered, until chicken is cooked through, about 15 minutes. Transfer chicken to platter and keep warm.
Step 4: Bring pan liquid to boil over high heat; boil until reduced by half, about 8 minutes. Remove skillet from heat and whisk in yogurt until blended. Spoon sauce over chicken and sprinkle with cilantro. Serve over rice.
Points: 9
Reprinted with permission from Weight Watchers New Complete Cookbook 4th Edition (2010 Wiley Binder).
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