Spiced Chicken with Spinach

Ingredients

 * -judi m. phelps
 * 3 lbs chicken, cut into 8 pieces
 * -skinned, and trimmed of
 * -excess fat
 * all purpose flour, for
 * -dusting the chicken
 * 1 1/2 tbsp to 2 tabl. canola oil
 * 2 small yellow onions, finely diced
 * 2 ripe medium tomatoes or
 * 8 oz can whole plum tomatoes
 * -preferably low sodium
 * -drained and chopped
 * 2 small bunches fresh spinach, about
 * -1 lb, thoroughly washed
 * -stemmed, drained, and
 * -coarsely chopped
 * 3 med cloves garlic, minced
 * 1 tsp ground coriander
 * coarsely ground black pepper
 * -to taste
 * 3 whole cloves
 * 1/4 tsp ground turmeric
 * 1/4 tsp good-quality curry powder
 * salt to taste, optional
 * 1/4 cup skim milk

Directions
Dust the chicken with the flour and using about half of the oil, lightly brown on both sides in a large skillet over medium heat. After the chicken is browned, remove from the skillet and set aside. Preheat the oven to 350 °F. In the same skillet over medium heat, heat the rest of the oil and cook the onions for about 5 minutes. Add the tomatoes, spinach, garlic, spices, and salt, if desired, and cook for 5 minutes more. Add the milk and mix well. Place the vegetable mixture in a 3- or 4-quart ovenproof casserole dish, arrange the chicken pieces on top, cover tightly, and bake until the chicken is tender, 40-45 minutes. Serve. Yield 4 servings. Serving size: 2 pieces of chicken. Calories 244, protein 27 g, carbohydrates, 8.1 g, fat 9.38g, sodium 161 mg. Exchanges: 3 lean meats, 1-½ vegetables