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.
Reprinted with permission from Weight Watchers New Complete Cookbook 4th Edition (2010 Wiley Binder).