Indian Style Chicken
2 large onions, thinly sliced
4 cloves garlic, minced
1 tablespoon olive oil or cooking oil
2 cups cooked brown rice
nonstick spray coating
2-1/2 pounds meaty chicken pieces (breasts, thighs, and drumsticks), skinned
1 8-ounce carton plain low-fat yogurt
2 tablespoons all-purpose flour
1 teaspoon ground cumin
1/4 teaspoon ground ginger
1/2 cup chopped green or red sweet pepper
2 medium tomatoes, seeded and coarsely chopped
parsley sprigs
Instructions: In a large skillet cook onion and garlic in hot oil until onion is
tender but not brown. Stir in cooked brown rice. Spray a 12x7-1/2x2-inch baking
dish with nonstick spray coating. Spread rice mixture in baking dish. Arrange
chicken pieces atop rice. In a mixing bowl stir together yogurt, flour, cumin,
ginger, and 1/2 teaspoon salt. Stir in chopped green or sweet red pepper. Spoon
over chicken in dish. Bake, covered, in a 350 degree F. oven for 50 to 60
minutes or until chicken is tender. Serve with chopped tomatoes. Garnish with
parsley.
325 calories