Welcome to Street Prophets Thursday Coffee Hour cleverly located at the intersection of religion and politics. I love to cook and create new recipes. I have over 1,200 of them now. I thought today I’d share some of my chicken recipes.
Southern Fried Chicken
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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2½ pounds whole chicken -- cut up
1 teaspoon salt
½ teaspoon paprika
¼ teaspoon ground black pepper
3 cups low fat buttermilk
2 cups all-purpose flour
Soak the chicken in buttermilk for at least 15 minutes or as long as over night.
Mix flour, salt, pepper, and paprika together on a pie plate. Dredge the chicken in the flour. Let excess drip off. Heat enough oil to reach 1 inch in large frying pan. Fry chicken for 6 to 8 minutes turning half way through. Fry in batches if necessary.
Put all of chicken in skillet and cover and let cook for 6 more minutes or until cooked through.
Per Serving: 479 Calories; 21g Fat (40.1% calories from fat); 32g Protein; 38g Carbohydrate; 1g Dietary Fiber; 122mg Cholesterol; 573mg Sodium. Exchanges: 2 Grain(Starch); 3½ Lean Meat; ½ Non-Fat Milk; 2 Fat.
Oven Barbecued Chicken
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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3 pounds boneless skinless chicken breasts
2 tablespoons unsalted butter
½ cup basic barbecue sauce - see recipe
Brine the chicken for 1 hour.
Heat oven to 350°F. Remove chicken from brine and pat dry. Melt butter in heavy skillet over medium heat. Brown the chicken on both sides. Place in a glass or nonreactive pan. Bake for 20 minutes.
Brush sauce over chicken. Bake for 15 to 20 minutes brushing sauce every 5 minutes until chicken is cooked through.
Notes: To brine the chicken mix ¼ cup kosher salt or ⅛ cup table salt in 1 quart of water. Place the chicken in the brine and cover and refrigerate.
Per Serving: 305 Calories; 7g Fat (22.3% calories from fat); 53g Protein; 4g Carbohydrate; trace Dietary Fiber; 143mg Cholesterol; 184mg Sodium. Exchanges: 7½ Lean Meat; 1 Fat.
Oven Fried Chicken
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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2½ pounds whole chicken -- cut up
½ cup low fat buttermilk or buttermilk powder and water
1 tablespoon Dijon mustard
½ cup all-purpose flour
1 teaspoon salt
½ teaspoon paprika
¼ teaspoon ground black pepper
⅓ cup unsalted butter
Mix the buttermilk and Dijon. Add chicken and let marinate for at least ½ hour.
Heat the oven to 425°F.
Mix the flour, salt, pepper, and paprika in a pie plate. Remove the chicken from buttermilk and coat in flour mixture.
Put the butter in shallow roasting pan and let melt in oven. Place chicken in the butter skin side down and bake for 30 minutes.
Turn chicken and bake for 15 minutes or until cooked through.
Per Serving: 417 Calories; 30g Fat (65.6% calories from fat); 26g Protein; 9g Carbohydrate; trace Dietary Fiber; 146mg Cholesterol; 501mg Sodium. Exchanges: ½ Grain(Starch); 3½ Lean Meat; 0 Non-Fat Milk; 4 Fat; 0 Other Carbohydrates.
Beer Can Chicken
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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3 pounds whole chicken
12 ounces light beer like Budweiser in a can
1 teaspoon garlic salt
1 teaspoon dried oregano
1 teaspoon smoked paprika
1 teaspoon onion powder
½ teaspoon seasoned pepper
½ teaspoon seasoned salt
2 tablespoons unsalted butter -- softened
3 tablespoons olive oil
Heat the oven to 350°F.
Mix the garlic salt, oregano, paprika, onion powder, pepper, and salt together. Divide into two bowls.
Mix the softened butter with one bowl of spices.
Rinse the chicken inside and out. Dry the chicken off thoroughly. Discard neck and giblets. Remove large fat pockets and excess skin at neck.
Loosen skin on chicken and rub the butter mixture over skin.
Rub chicken with olive oil and then with remaining dry spice rub.
Empty ⅓ of beer into 13x9 inch pan. Reserve ⅓ of the beer in a cup and set aside. Place the chicken on top of the remaining beer can legs down.
Cook chicken for 45 minutes. Add reserved beer to pan and cook for another 45 minutes or until juices run clear and the thighs reach 165°F on an instant read thermometer.
Remove chicken from beer can and discard the beer can. Cover the chicken with foil and let rest for about 10 minutes to redistribute juices.
Per Serving: 457 Calories; 34g Fat (69.8% calories from fat); 29g Protein; 4g Carbohydrate; 1g Dietary Fiber; 151mg Cholesterol; 570mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 4½ Fat; 0 Other Carbohydrates.
Baked Chicken Cordon Bleu
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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2½ pounds skinless boneless chicken breasts
6 ounces Swiss cheese, low sodium
6 ounces deli-style fat free ham slices
1 cup panko
½ teaspoon salt
¼ teaspoon ground black pepper
½ teaspoon paprika
1 whole egg
1 tablespoon Dijon mustard
Heat oven to 350°F.
Pound chicken breasts to ¼ inch thickness.
Place a slice of cheese and slice of ham on each breast. Fold bottom over ham and cheese.
Fold sides over ham and cheese and roll up tightly. Fasten with toothpick.
Mix the egg and Dijon in shallow pan.
Mix the panko, salt, pepper, and paprika in second dish.
Put the chicken rolls in egg mixture and let excess drip off.
Put the chicken in the bread mixture and coat on all sides.
Place seam side down in 9x13 inch baking dish.
Bake for 30 to 35 minutes or until chicken is cooked through and bread topping golden
Per Serving: 392 Calories; 11g Fat (27.5% calories from fat); 59g Protein; 8g Carbohydrate; trace Dietary Fiber; 186mg Cholesterol; 761mg Sodium. Exchanges: ½ Grain(Starch); 8 Lean Meat; 1 Fat; 0 Other Carbohydrates.
Baked Chicken Kiev
Serving Size: 4
Amount Measure Ingredient -- Preparation Method
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2 pounds skinless boneless chicken breasts -- 4 total
½ cup panko
½ cup grated fresh Parmesan cheese
1 clove garlic -- minced
1 tablespoon fresh parsley -- minced
1 tablespoon fresh chives -- minced
½ teaspoon salt
¼ teaspoon ground black pepper
4 ounces unsalted butter -- softened
1 teaspoon dried oregano
1 whole egg
1 tablespoon water
Mix the butter, parsley, and chives together. Form into 4 blocks. Wrap in plastic wrap and freeze for 30 minutes.
Pound chicken breasts to ¼ inch thickness.
Mix the panko, Parmesan, salt, pepper and oregano together in a shallow dish.
Mix the egg and water in second dish.
Place a block of butter ⅔ down the chicken breast. Fold bottom of chicken over the butter. Then fold the sides of the chicken over the butter and roll up tightly.
Dip each bundle in the egg mixture and then dredge in the bread mixture.
Place bundles seam side down in a 9x13 inch pan. Refrigerate for at least 4 hours or over night.
Heat oven to 425°F.
Bake 20 to 30 minutes or until chicken in cooked through and coating in golden brown.
Per Serving (excluding unknown items: Carbohydrate; 1g Dietary Fiber; 255mg Cholesterol; 643mg Sodium. Exchanges: ½ Grain(Starch); 8 Lean Meat; 0 Vegetable; 5 Fat.
Coq au Vin
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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1½ pounds skinless boneless chicken breasts
1 cup burgundy or other red wine
2 tablespoons olive oil
20 small pearl onions
4 ounces crimini mushrooms -- sliced
1 clove garlic -- minced
½ teaspoon dried marjoram
½ teaspoon dried thyme
1 whole bay leaf
1 cup low sodium chicken broth -- divided
4 tablespoons unsalted butter -- softened
2 tablespoons all-purpose flour
Pour wine in Ziploc bag and add chicken. Marinate overnight.
Add olive oil to large skillet and heat over medium-high. Brown the chicken on all sides.
Add garlic and cook for 30 seconds.
Add wine, chicken broth, thyme, marjoram, and bay leaf. Bring to boil.
Reduce heat and cover and simmer for 35 to 40 minutes or until chicken is cooked through.
Add 2 tablespoons butter to a skillet and heat over medium. Add onions and mushrooms and cook until both are golden. Remove from heat and set aside.
Remove chicken from skillet and remove fat from liquid. Mix flour with remaining butter until smooth. Add to liquid. Return to boiling and stir until sauce is thickened.
Return chicken to skillet and add onions and mushrooms and heat through.
Serving Ideas: You can serve over noodles.
Notes: This is a healthier version of this recipe. You can of course use other chicken and leave the bones in and skin on. Just make sure you defat the liquid well so it won't be greasy.
Per Serving: 361 Calories; 14g Fat (37.4% calories from fat); 31g Protein; 21g Carbohydrate; 5g Dietary Fiber; 87mg Cholesterol; 831mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 3½ Vegetable; 2½ Fat.
Chicken Fricassee
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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2 pounds skinless boneless chicken breasts
¼ cup all-purpose flour
½ teaspoon salt
¼ teaspoon white pepper
¼ teaspoon paprika
2 tablespoons vegetable oil
1 small green pepper -- diced
1 stalk celery -- diced
1 large carrot -- diced
½ cup low sodium chicken broth
½ cup white wine
1 teaspoon marjoram
1 tablespoon fresh lemon juice
2 tablespoons unsalted butter
8 ounces crimini mushrooms -- sliced
1 medium sweet onion -- diced
¼ cup low fat sour cream
Mix the flour, salt, pepper, and paprika together. Dredge the chicken in the flour mixture.
Heat the oil over medium-high heat and cook the chicken until brown on both sides. Remove the chicken from the skillet.
Add the green pepper, celery, and carrot to pan and cook until softened.
Stir in the white wine and scrape up browned bits.
Return the chicken to pan along with broth and marjoram. Bring to a boil and then lower heat.
Cover and simmer for 30 minutes or until chicken is no longer pink.
In a skillet melt butter and add onions and mushrooms. Cook until mushrooms lose their water and brown and onions caramelize.
Remove the chicken and vegetables to a plate. Skim the fat off and return the juices to the skillet.
Add the remaining flour mixture and cook until smooth and thickened. Add lemon juice to pan. Remove from heat and stir in the sour cream.
Add chicken, vegetables, and onion and mushrooms to pan. Return to heat and heat through.
Per Serving: 317 Calories; 11g Fat (32.8% calories from fat); 39g Protein; 12g Carbohydrate; 2g Dietary Fiber; 100mg Cholesterol; 346mg Sodium. Exchanges: ½ Grain(Starch); 5 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates.
Chicken Scampi
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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2½ pounds skinless boneless chicken breasts -- cut in 1" cubes
2 tablespoons olive oil
2 tablespoons unsalted butter
2 cloves garlic -- minced
1 whole shallot -- minced
½ teaspoon dried basil
½ teaspoon dried oregano
½ teaspoon dried thyme
2 teaspoons lemon juice
½ cup white wine
8 ounces linguine
½ teaspoon salt
¼ teaspoon black pepper
Make the linguine according to directions. Drain.
Melt butter with the olive oil. Add the chicken and cook until browned on all sides.
Add the salt, pepper, basil, oregano and thyme along with the garlic and shallots. Cook a couple of minutes until garlic and shallots soften.
Add the lemon juice and white wine. Turn heat to low and simmer until the chicken is thoroughly cooked.
Toss the chicken with the drained linguini.
Notes: You can use your favorite white wine but use something that you would actually drink.
Per Serving: 440 Calories; 11g Fat (24.6% calories from fat); 49g Protein; 29g Carbohydrate; 1g Dietary Fiber; 120mg Cholesterol; 305mg Sodium. Exchanges: 2 Grain(Starch); 6 Lean Meat; 0 Vegetable; 0 Fruit; 1½ Fat.
Chicken Parmesan
Serving Size: 4
Amount Measure Ingredient -- Preparation Method
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16 ounces skinless boneless chicken breasts
½ cup panko
1 whole egg
1 teaspoon Dijon mustard
1 tablespoon water
1 teaspoon Italian seasoning - see recipe
½ teaspoon seasoned salt
¼ teaspoon seasoned pepper
¼ cup grated fresh Parmesan cheese
2 cups quick spaghetti sauce -- see recipe
8 ounces spaghetti -- cooked
Heat oven to 350°F.
Place the chicken breasts between two sheets of plastic and pound until ½ inch thick.
In a pie plate beat egg, water, and Dijon together.
In a second pie plate mix Parmesan, salt, pepper, and Italian seasoning.
Pour the spaghetti sauce in bottom of a 13x9 inch casserole dish.
Dredge the chicken breasts in egg mixture letting excess drip off.
Put the chicken breasts in Parmesan mixture and pat on to coat completely.
Lay the chicken breasts over sauce.
Bake the chicken for 30 minutes or until chicken is cooked through. Serve over spaghetti.
Notes: For the best taste get genuine Parmigiano-Reggiano cheese and grate it yourself. The grated cheese you buy in the store has additives to it that will change the flavor.
Per Serving: 565 Calories; 13g Fat (20.3% calories from fat); 42g Protein; 69g Carbohydrate; 6g Dietary Fiber; 123mg Cholesterol; 654mg Sodium. Exchanges: 3 Grain(Starch); 4 Lean Meat; ½ Fat; 0 Other Carbohydrates.
Chicken Cacciatore
Servings: 6
Amount Measure Ingredient -- Preparation Method
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3 slices bacon, reduced sodium -- cut into thin strips
¼ cup all-purpose flour
½ teaspoon ground black pepper -- divided
1 teaspoon salt -- divided
3 pounds chicken breast halves without skin
3 tablespoons olive oil
14½ ounces no salt added diced tomatoes with basil, garlic & oregano -- drained
16 ounces no salt added tomato sauce
8 ounces mushroom caps -- sliced
1 small green pepper -- seeded and diced
¼ cup red wine
2¼ ounces black olives -- sliced
1 small onion -- chopped
2 cloves garlic -- minced
1 teaspoon dried oregano -- crushed
1 teaspoon dried basil -- divided
1 whole bay leaf
8 ounces cooked spaghetti -- hot
Mix flour, ½ teaspoon salt and ¼ teaspoon pepper. Coat the chicken with flour mixture.
Heat oil in 12-inch skillet or Dutch oven until hot. Cook chicken and bacon over medium heat until brown on all sides, about 15 minutes. Drain fat from skillet.
Mix tomatoes, green pepper, tomato sauce, mushrooms, wine, olives, onion, garlic, oregano, basil, ¼ teaspoon pepper, ½ teaspoon salt, and the bay leaf. Heat to boiling. Reduce heat. Cover and simmer until chicken is done, about 30 minutes. Remove bay leaf. Serve over spaghetti.
Per Serving: 459 Calories; 13g Fat (26.2% calories from fat); 48g Protein; 33g Carbohydrate; 4g Dietary Fiber; 110mg Cholesterol; 669mg Sodium. Exchanges: 1 Grain (Starch); 6 Lean Meat; 2 Vegetable; 0 Fruit; 1½ Fat.
Chicken Breasts Diane
Serving Size: 4
Amount Measure Ingredient -- Preparation Method
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2 pounds skinless boneless chicken breasts
1 medium shallot -- minced fine
½ teaspoon salt
¼ teaspoon ground black pepper
4 tablespoons unsalted butter
1 tablespoon Dijon mustard
1 tablespoon parsley -- minced
2 tablespoons white wine
1 tablespoon fresh lemon juice
¼ cup low sodium chicken broth
Pound chicken to ¼ inch thickness.
Heat butter in skillet to medium high. Sprinkle chicken breasts with salt and pepper. Cook chicken for 4 minutes on each side. Remove and cover with foil.
Add shallots, lemon juice, Dijon, and white wine. Cook stirring frequently. Add the broth and stir until sauce is smooth. Serve the sauce over chicken.
Per Serving: 366 Calories; 14g Fat (37.3% calories from fat); 54g Protein; 1g Carbohydrate; trace Dietary Fiber; 163mg Cholesterol; 496mg Sodium. Exchanges: 0 Grain(Starch); 7½ Lean Meat; 0 Vegetable; 0 Fruit; 2½ Fat; 0 Other Carbohydrates.
Chicken Breast Dijon
Servings: 6
Amount Measure Ingredient -- Preparation Method
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1½ pounds skinless boneless chicken breast
1 tablespoon Dijon mustard
1 whole egg
1 tablespoon white wine
½ cup panko
½ cup grated fresh Parmesan cheese
½ teaspoon salt
¼ teaspoon white pepper
2 tablespoons mustard seeds
vegetable cooking spray
Heat oven to 400°F. Spray a rack over a 9x13 inch dish.
Mix mustard, egg, salt, pepper, and white wine in one shallow dish.
Mix panko, cheese, and mustard seeds in second shallow dish.
Dip chicken in egg mixture and let excess drip off.
Dredge chicken in panko mixture patting on to make a good coating.
Place chicken in prepared pan and bake 30 minutes uncovered until chicken is cooked through.
Per Serving: 207 Calories; 6g Fat (25.3% calories from fat); 32g Protein; 5g Carbohydrate; 1g Dietary Fiber; 106mg Cholesterol; 433mg Sodium. Exchanges: ½ Grain (Starch); 4 ½ Lean Meat; ½ Fat; 0 Other Carbohydrates.
Tandoori Chicken
Servings: 6
Amount Measure Ingredient -- Preparation Method
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1½ pounds chicken breast without skin
1 cup plain low fat yogurt
1 tablespoon fresh lemon juice
1 clove garlic -- minced
1 tablespoon ginger root -- minced
½ teaspoon salt
1 tablespoon garam masala — see recipe
Make slashes in chicken. Combine yogurt, lemon juice, garlic, ginger, salt, and garam masala in a large Ziploc bag. Add chicken and turn to coat evenly. Refrigerate for at least 4 hours.
Heat oven to 450°F.
Place chicken on rack in roasting pan and cook 45 minutes or until chicken is cooked through.
Per Serving: 129 Calories; 2g Fat (13.0% calories from fat); 23g Protein; 3g Carbohydrate; trace Dietary Fiber; 55mg Cholesterol; 266mg Sodium. Exchanges: 3 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 0 Fat.
Chicken Creole
Serving Size: 4
Amount Measure Ingredient -- Preparation Method
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1½ pounds skinless boneless chicken breasts -- cut into 1-inch cubes
3 tablespoons olive oil
1 small onion -- diced
1 stalk celery -- diced
1 small green bell pepper – diced
14½ ounces no salt added diced tomatoes -- drained
½ cup low sodium chicken broth
1 teaspoon Cajun spice mix - see recipe
1 teaspoon cornstarch
1 tablespoon water
Heat 2 tablespoons of oil in skillet over medium high. Add the chicken and cook until browned on all sides. Remove the chicken from the pan.
Add the remaining oil to the pan and add the onion, celery, and green pepper. Cook until vegetables start to soften. Add the tomatoes, chicken broth, and Cajun spice. Heat to boiling. Mix cornstarch and water and add to sauce. Stir until thickened. Reduce heat and cover and simmer 10 minutes. Add chicken back in. Uncover and simmer 15 minutes or until chicken is cooked through.
Per Serving: 331 Calories; 12g Fat (34.5% calories from fat); 42g Protein; 10g Carbohydrate; 2g Dietary Fiber; 99mg Cholesterol; 221mg Sodium. Exchanges: 0 Grain(Starch); 5½ Lean Meat; 1 Vegetable; 2 Fat.
Chicken Marsala
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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1½ pounds skinless boneless chicken breasts
1 clove garlic -- minced
1 medium shallot -- minced
8 ounces mushroom caps -- sliced
¼ cup all-purpose flour
½ teaspoon salt
¼ teaspoon pepper
½ teaspoon dried oregano
2 tablespoons unsalted butter
2 tablespoons olive oil
½ cup Marsala wine
Place chicken breasts between 2 pieces of plastic and pound until ¼ inch thick.
In a pie plate mix flour, salt, pepper, and oregano. Dredge the chicken in flour mixture pressing to make sure the chicken pieces are coated thoroughly.
Heat 1 tablespoon of oil and 1 tablespoon of butter in a large skillet over medium-high heat. Add chicken and brown on both sides. Remove from pan. Add 1 tablespoon oil and 1 tablespoon butter to pan. Add the shallots and mushrooms and cook until softened. Add the garlic and cook for 30 seconds. Add the Marsala to mushroom mixture and cook until thickened 2 to 3 minutes. Add the chicken back to pan and cook for 2 to 3 minutes or until heated through.
Per Serving: 243 Calories; 10g Fat (39.6% calories from fat); 28g Protein; 6g Carbohydrate; 1g Dietary Fiber; 76mg Cholesterol; 255mg Sodium. Exchanges: ½ Grain(Starch); 3½ Lean Meat; ½ Vegetable; 1½ Fat.
Italian Seasoning
Serving Size: 18
Amount Measure Ingredient -- Preparation Method
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1 tablespoon dried basil
1 tablespoon dried oregano
1 tablespoon dried rosemary
1 tablespoon dried marjoram
1 tablespoon dried sage
1 tablespoon dried thyme
½ teaspoon crushed red pepper flakes
Mix everything in a food processor or with a mortar and pestle until desired consistency.
Store in a jar with tight lid.
Per Serving: 3 Calories; trace Fat (21.4% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; trace Sodium. Exchanges: 0 Grain(Starch); 0 Fat.
Cajun Spice Mix
Serving Size: 16
Amount Measure Ingredient -- Preparation Method
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4 teaspoons paprika
2 teaspoons salt
2 teaspoons garlic powder
1 teaspoon black pepper
1 teaspoon white pepper
1 teaspoon cayenne pepper
2 teaspoons mustard powder
1 teaspoon thyme
1 teaspoon oregano
1 teaspoon cumin powder
Put all the spices into either a spice grinder or mortar and pestle. Mix thoroughly. Store in a jar with lid.
Per Serving: 6 Calories; trace Fat (25.5% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 267mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat.
Basic Barbecue Sauce
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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8 ounces no salt added tomato sauce
¼ cup low sodium catsup
1 small shallot -- minced
1 clove garlic -- minced
1 tablespoon unsalted butter
3 tablespoons brown sugar
2 tablespoons red wine vinegar
2 tablespoons molasses
1 tablespoon low sodium Worcestershire sauce
1 teaspoon paprika
½ teaspoon seasoned salt
¼ teaspoon seasoned pepper
1 teaspoon dry mustard
1 tablespoon no salt added tomato paste
Heat butter in small saucepan. Add shallots and cook until softened. Add garlic and cook for 30 seconds.
Add remaining ingredients and bring to a boil.
Reduce heat and let cook 15 minutes to meld flavors.
Cool and store in jar with a lid.
Per Serving: 66 Calories; 2g Fat (20.7% calories from fat); 1g Protein; 13g Carbohydrate; 1g Dietary Fiber; 4mg Cholesterol; 108mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; ½ Vegetable; ½ Fat; ½ Other Carbohydrates.
Garam Masala
Serving Size: 24
Amount Measure Ingredient -- Preparation Method
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1 tablespoon ground cumin
1½ teaspoons ground coriander
1½ teaspoons ground cardamom
1½ teaspoons ground black pepper
1 teaspoon ground cinnamon
½ teaspoon ground cloves
½ teaspoon ground nutmeg
1 teaspoon ground turmeric
1 teaspoon cayenne pepper
½ teaspoon ground ginger
Mix everything together and store in a jar with a lid.
Per Serving: 3 Calories; trace Fat (30.8% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 1mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat.