I don't believe I've mentioned recently how much I love this cookbook. Not Your Mother's Slow Cooker Recipes for 2 has a tremendous amount of really good slow cooker recipes just the right size for me and the Brain. That and we haven't had anything turn out bad yet. That's kind of an understatement. Everything we've made has been really really good. And there's not a can of cream of mushroom soup in sight. Actually the cookbook is very lactose intollerant friendly. A definite plus on our noses.
Today's recipe of Braised Chicken Drumsticks with Garbanzo Beans and Dried Fruit is yet another example of the excellent food in this cookbook. I followed Courtney's lead and went over to Spark Recipes and figured out the nutritional value. This super delicious and easy crock pot dish is very high in both Vitamin C and fiber. The sodium and fat content were a little high so I cut out 1 tablspoon of oil and used low sodium chicken broth. I was also surprised to find out that there were only 4g sugar. I think that makes it a good dish for diabetics, however Atkins type people might want to be aware of the 44g carbohydrates. I need those carbs though to power myself around the block again. I'm getting speedier and now I don't hurt until the last 3 houses. Whoo look at me go now.
Ooops. I got sidetracked there. Anyway, check out Sparks Recipes. It's a pretty interesting site and you can totally find out the nutrition content easily for your recipes.
Braised Chicken Drumstics with Garbanzo Beans and Dried Fruit
1 medium yellow onion, sliced
1/2 medium yellow bell pepper, chopped
3/4 cup canned garbanzo beans, rinsed and drained
3 Tbsp chopped cilantro
4 dried apricot halves, each cut into quarters
2 Tbsp golden raisins
1 cup chicken broth, low sodium
1 1/2 tsp cider vinegar
1/4 tsp paprika
1/4 tsp ground cinnamon
1/4 tsp ground cumin
pinch of mace
pinch of ground ginger
pinch of cayenne pepper
1/2 tsp salt
1 Tbsp olive oil
4 chicken drumsticks
a few strips of orange zest
1 Tbsp cornstarch
Spray the inside of the crock with nonstick cooking spray. Place the onion, pepper, cilantro, apricots, and raisins in the slow cooker. Add 3/4 cup of the broth, the vinegar, paprika, cinnamon, cumin, mace, ginger, cayenne pepper, and salt.
Heat the oil in a small skillet over medium heat and add the chicken legs. Cook until the chicken is browned , about 5 minutes; add to the crock, laying the pieces side by side.Cover and cook on LOW for 6 to 7 hours (or on HIGH for 3 to 4 hours), until the chicken is cooked through.
Remove the chicken legs from the crock with a slotted spoon to a plate; cover with foil and keep warm.Increase the heat to HIGH. Whisk together the remaining 1/4 cup chicken broth, the orange zest, and the cornstarch in a small bowl; stir into the vegetables and broth in the crock. Return the chicken to the crock, cover, and continue to cook for 15 minutes, until sauce is thickened. Serve hot. Serves 2.
Per Serving: 358.1 Calories, 10.7g Fat, (1.7g Saturated Fat), 57.0mg Cholesterol, 956.0mg Sodium, 680.1mg Potassium, 44.5 total Carbohydrate, 6.6g Fiber, 4.0g Sugar, 22.5g Protein.