Moroccan Spiced Chicken Recipe with Prunes
Ingredients
- 1 lb boneless skinless chicken breasts - 4oz breasts works well
- 1 medium sized leek - chopped (or 1 large yellow onion)
- 1 cup pitted prunes
- 4 garlic cloves - minced
- 2-3 cups fat free chicken broth
- 3 tbsp fresh squeezed lemon juice
- 2 tbsp honey
- 1 tbsp whole wheat flour
- 1 tbsp soy sauce
- 1 tsp cumin
- 1 tsp cinnamon
- 1 tsp ginger
- Salt and pepper
Instructions
- Spray a large nonstick frying pan with nonfat cooking spray and set over medium high heat.
- Season chicken with salt and pepper and cook in pan until chicken in browned on the outside, but not cooked through, about 3-4 minutes each side. Remove chicken and set aside.
- In the same pan, add in onions and garlic until onions become tender – about 3-5 minutes. If the onions and garlic start to stick to the pan while cooking, add in a bit of the broth.
- Mix in flour, cumin, cinnamon, ginger and soy sauce.
- Slowly stir in the broth.
- Add prunes, lemon juice and honey. Boil until sauce thickens enough to coat spoon, whisking occasionally, about 6-8 minutes.
- Return chicken to skillet. Simmer chicken is cooked through and tender, about 10-15 minutes. Season with additional salt and pepper if desired.
Nutrition
Serving: 1.75 cupsCalories: 285 kcal (14%)Carbohydrates: 38 g (13%)Protein: 27 g (54%)Fat: 3 g (5%)Fiber: 4 g (17%)