An Easy Meal That Covers All the Bases

It’s gluten-free, dairy-free and nut-free. It’s full of protein and fiber, but low in calories and saturated fat. Introduce your kids to some new flavors and a different grain. Try this easy crockpot recipe tonight.

Indian-Style Apricot Chicken

Ingredients:

6 skinless, boneless chicken thighs
¼ teaspoon salt
¼ teaspoon black pepper
1 tablespoon olive oil
1 large onion, chopped (approximately 1 cup)
2 tablespoons grated fresh ginger
2 cloves garlic, minced
½ teaspoon ground cinnamon
1/8 teaspoon ground allspice
1 can (14 ½ ounces) diced tomatoes, undrained
1 cup chicken broth
½ cup (3.5 ounces) dried apricots
1 pinch saffron threads (optional)
1 cup dry quinoa (Ancient Harvest brand available in organic section of traditional grocery store)

Directions:

  1. Coat 5-quart slow cooker with nonstick cooking spray. Season chicken with salt and pepper. Heat oil in large skillet over medium-high heat. Brown chicken on all sides. Transfer to slow cooker.
  2. Add onion to skillet. Cook and stir 3 to 5 minutes or until translucent. Stir in ginger, garlic, cinnamon and allspice. Cook and stir 15 to 30 seconds or until mixture is fragrant. Add tomatoes and broth. Cook 2 to 3 minutes or until heated through. Pour into slow cooker. Add apricots and saffron, if desired.
  3. Cover; cook on LOW 5 to 6 hours or on HIGH 3 to 3 ½ hours or until chicken is cooked through.
  4. Just prior to serving the chicken, make quinoa. Follow package instructions.
  5. Serve chicken over quinoa.

Makes 6 servings. Serving size equals 1 chicken thigh with sauce and ½ cup cooked quinoa. Each serving counts as 1 protein, 1 starch, and 2 fat servings.

Nutrition Analysis per serving:
Calories: 340
Fat: 12 grams
Saturated Fat: 2.5 grams
Trans Fat: 0 grams
Cholesterol: 65 milligrams
Sodium: 520 milligrams
Carbohydrates: 36 grams
Fiber: 4 grams
Sugar: 4 grams
Protein: 24 grams

Recipe adapted from “The Gluten-Free Bible” by Publications International, Ltd.

—Mary Ligotti-Hitch, R.D., Registered Dietitian, Weight Control Center

2 Responses to “An Easy Meal That Covers All the Bases”


  1. 1 Anonymous February 10, 2012 at 9:12 am

    I use my crock pot all the time. Can’t wait to try this recipe. Thanks, Kim!

  2. 2 Andromeda Jazmon Sibley January 1, 2013 at 10:27 am

    I’m making this today – smells wonderful already!


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