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Recipe

Parvine's Indian Lemon Chicken

(makes 4 servings)

21-inch (2.5 cm) pieces fresh ginger, peeled and coarsely chopped
2cloves garlic, peeled
1/4cup (60 ml) water
vegetable cooking spray
1tablespoon (15 ml) canola oil
44-ounce (120 g) boneless and skinless chicken thighs
1/2cup (30 g) chopped cilantro (fresh coriander)
1jalapeņo or serrano chile pepper, seeded and minced
1 1/2teaspoons (7.5 ml) ground cumin
1/2teaspoon (2.5 ml) coriander seed
1/4teaspoon (1.25 ml) ground turmeric
1/2teaspoon (2.5 ml) salt (optional)
1/4cup (60 ml) fresh lemon juice
1teaspoon (5 ml) grated lemon zest

  1. Put the ginger, garlic, and water in a food processor or blender.. Process to a smooth paste. Set aside.
  2. Lightly coat a heavy nonstick skillet with cooking spray. Add oil and place over medium-high heat. Add chicken thighs in a single layer and brown on both sides, about 4 to 5 minutes per side. Transfer chicken pieces to a heated plate.
  3. To the skillet, add the cilantro, chile, cumin, coriander seed, turmeric, and salt (if using). Stir constantly until herbs and spices become fragrant, about 1 minutes. Stir in reserved ginger paste, lemon juice, and lemon zest.
  4. Return thighs to the skillet and spoon sauce over the tops. Cover and simmer for 5 minutes. Turn chicken pieces over and simmer, covered, for another 5 minutes, until chicken is cooked through when tested with the tip of a knife.
  5. Transfer chicken pieces to a serving platter, spooning sauce over the top. Serve at once.
Per serving:185 calories (40% calories from fat), 23 g protein, 8 g total fat (1.4 g saturated fat), 4 g carbohydrate, 1 g dietary fiber, 94 mg cholesterol, 104 mg sodium
Diabetic exchanges:3 lean protein



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Disclaimer: Diabetes is a serious disease requiring professional medical attention. The information and recipes on this site, although as accurate and timely as feasibly possible, should not be considered as medical advice, nor as a substitute for the same. All recipes and menus are provided with the implied understanding that directions for exchange sizes will be strictly adhered to, and that blood glucose levels can be affected by not following individualized dietary guidelines as directed by your physician and/or health-care-team.

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