Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Plum | 1 medium (66g) | 30 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Spinach | 1 cup raw (30g) | 7 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- -judi m. phelps
- 3 lbs chicken, cut into 8 pieces
- -skinned, and trimmed of
- -excess fat
- all purpose flour, for
- -dusting the chicken
- 1 1/2 tbsp to 2 tabl. canola oil
- 2 small yellow onions, finely diced
- 2 ripe medium tomatoes or
- 8 oz can whole plum tomatoes
- -preferably low sodium
- -drained and chopped
- 2 small bunches fresh spinach, about
- -1 lb, thoroughly washed
- -stemmed, drained, and
- -coarsely chopped
- 3 med cloves garlic, minced
- 1 tsp ground coriander
- coarsely ground black pepper
- -to taste
- 3 whole cloves
- 1/4 tsp ground turmeric
- 1/4 tsp good-quality curry powder
- salt to taste, optional
- 1/4 cup skim milk
- =
Directions
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 °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, 1-½ vegetables