Title: Spiced Chicken with Spinach
Categories: Chicken Diabetic Lowcal
Yield: 4 Servings

3	lb	Chicken; cut into 8 pieces, skinned, and trimmed of excess f
		All purpose flour; for dusting the chicken
1 1/2	tb	To 2 tabl. canola oil
2	sm	Yellow onions; finely diced
2		Ripe medium tomatoes OR
8	oz	Can whole plum tomatoes; preferably low sodium; drained and
2	sm	Bunches fresh spinach; about 1 lb, thoroughly washed, stemme
3	md	Cloves garlic; minced
1	ts	Ground coriander
		Coarsely ground black pepper to taste
3		Whole cloves
1/4	ts	Ground turmeric
1/4	ts	Good-quality curry powder
		Salt to taste; optional
1/4	c	Skim milk

Dust the chicken with the flour and using about half of the oil, lightly brown on both sides in a large skillet over medium heat. After the chicken is browned, remove from the skillet and set aside.

Preheat the oven to 350 degrees F. In the same skillet over medium heat, heat the rest of the oil and cook the onions for about 5 minutes. Add the tomatoes, spinach, garlic, spices, and salt, if desired, and cook for 5 minutes more. Add the milk and mix well.

Place the vegetable mixture in a 3- or 4-quart ovenproof casserole dish, arrange the chicken pieces on top, cover tightly, and bake until the chicken is tender, 40-45 minutes. Serve. Yield 4 servings.

Serving size: 2 pieces of chicken. Calories 244, protein 27 g, carbohydrates, 8.1 g, fat 9.38g, sodium 161 mg. Exchanges: 3 lean meats, 1-1/2 vegetables.

Shared and MM by Judi M. Phelps. jphelps@best.com

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