Apple-Ginger Chicken

Apple-Ginger Chicken

Coriander, cumin and mustard seed give this quick and healthy chicken dish bright Indian flavors.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy Low Calorie Low Carb Low Sat Fat Low Sodium

Serves Prep Time Total Time
4 30 min 30 min



  • 2 cloves garlic, finely chopped
  • 1 tablespoon finely chopped fresh ginger
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon whole yellow mustard seeds
  • 1 pound boneless, skinless chicken breasts, trimmed and cut into 1/4-inch-thick slices
  • 1 tablespoon all-purpose flour
  • 1 1/2 teaspoons canola oil, divided
  • 1 tart apple, such as Granny Smith, cored and cut into thin wedges
  • 3/4 cup reduced-sodium chicken broth
  • Salt, to taste
  • 1 tablespoon chopped fresh cilantro, or parsley

Cooking Instruction

Step 1

Stir together garlic, ginger, coriander, cumin and mustard seeds in a small bowl; set aside.

Step 2

Toss chicken with flour in a medium bowl until evenly coated. Heat 1 teaspoon of the oil in a large nonstick skillet or wok over medium-high heat. Add the chicken and sauté until well-browned on all sides, 4 to 6 minutes. Transfer the chicken to a plate with a slotted spoon and set aside.

Step 3

Add the remaining 1/2 teaspoon oil and apple to the pan. Reduce heat to medium and cook, stirring, until apples are lightly browned, about 3 minutes. Reduce heat to medium-low and add the reserved spice mixture. Stir until the apples are tender and the garlic is fragrant, 2 to 3 minutes. Add broth and the reserved chicken; increase heat to medium-high. Bring the mixture to a simmer and cook until the sauce is slightly thickened and the chicken is no longer pink inside, 2 to 3 minutes. Season with salt. Transfer to a serving dish and sprinkle with cilantro (or parsley).


  • Serving: Per serving
  • Calories: 176
  • Carbohydrates: 7g
  • Fat: 5g
  • Protein: 24g
  • Dietary Fiber: 1g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 2g
  • Cholesterol: 64mg
  • Potassium: 248mg
  • Sodium: 156mg
  • Exchanges: 1/2 fruit, 3 very lean meat, 1/2 fat
  • Carbohydrate Servings: 1/2