South India Poached Chicken
|Water||1 Cup (16 tbs)|
|Rice vinegar||1 Cup (16 tbs)|
|Ginger slices||2 1⁄4 Inch|
|Garlic||1 Clove (5 gm), minced|
|Chicken breasts||2 , halved, boned and skinned|
|Low fat yogurt||1⁄2 Cup (8 tbs)|
|Minced orange rind||1 Tablespoon|
In a shallow 10-inch pan, combine the water, vinegar, 1 piece of ginger, garlic, and chicken and simmer, covered, over low heat.
Allow the liquid to come to a boil then simmer gently.
Total cooking time from when chicken is placed in the pan is 25 minutes.
Remove chicken and keep warm.
Strain poaching liquid.
In a small bowl, combine 2 tablespoons poaching liquid, the yogurt, and orange rind.
Mince the remaining ginger and stir into the sauce.
Serving size: Complete recipe
Calories 477 Calories from Fat 55
% Daily Value*
Total Fat 6 g9.4%
Saturated Fat 2.3 g11.4%
Trans Fat 0.1 g
Cholesterol 206.3 mg68.8%
Sodium 304.9 mg12.7%
Total Carbohydrates 15 g4.9%
Dietary Fiber 1.8 g7.3%
Sugars 8.1 g
Protein 86 g172.1%
Vitamin A 3.9% Vitamin C 45.5%
Calcium 27.9% Iron 15.6%
*Based on a 2000 Calorie diet