Yogurt mixed with spices, mint and fresh ginger fills this refreshing chicken dish with flavours of the Middle East. It makes a cool and tangy marinade for the chicken.
Fresh ginger gives a spicy, slightly peppery flavor to the dish. A quick way to chop ginger is to peel, cut into chunks and press through a garlic press with large holes. Press over food or bowl to catch juices as ginger is pressed.
HELPFUL HINTS:
- A quick way to peel fresh ginger is to scrape the peel with the edge of a spoon.
- Mint is used in both recipes. Chop all of the required mint in a food processor and remove 2 tablespoons for the carrot dish. Add ginger and onion and chop with the mint for the chicken dish.
- Minced garlic can be found in the produce section of the market.
COUNTDOWN:
chicken. ? Marinate
- While chicken marinates, make carrots.
chicken. ? Finish This meal contains a total of 483 calories per serving with 14 per cent of calories from fat.
GINGER MINTED CHICKEN
1/2 cup plain non-fat yogurt
1/4 cup coarsely chopped fresh mint
1/2 tablespoon chopped fresh ginger
1/4 cup chopped onion
1 teaspoon minced garlic
1 teaspoon ground coriander Pinch of cayenne
2, six-ounce boneless, skinless chicken breasts
1 1/2 cups microwaveable brown rice
For garnish:
2 sprigs fresh mint (optional)
Mix yogurt, mint, ginger, onion, garlic, coriander and cayenne together. Remove visible fat from chicken.
Add chicken to yogurt mixture and marinate 15 minutes, turning once. Preheat broiler. Line a baking tray with foil.
Broil chicken on top shelf about 5 inches from the heat for 5 minutes per side. A meat thermometer should read 165 degrees.
Watch to make sure chicken doesn't burn.
Make brown rice according to package instructions. Measure 1 1/2 cups and save remaining rice for another meal. Divide rice between two dinner plates and serve chicken on top.
Add a sprig of fresh mint as a garnish. Makes 2 servings.
Per serving: 422 calories (16 per cent from fat), 7.3 g fat (1.4 g saturated, 2.2 g monounsaturated), 109 mg cholesterol, 43.9 g protein, 37.7 g carbohydrates, 2.4 g fibre, 259 mg sodium.
ORANGE CARROTS
3 Tbsp orange juice
2 tsp brown sugar
1 1/2 cups peeled baby carrots
- salt and freshly ground black pepper
2 Tbsp chopped fresh mint
Mix orange juice and sugar together in a microwave-safe bowl. Add carrots and toss them in the mixture. Cover and microwave on high 3 minutes.
Remove and toss carrots once more. Sprinkle with salt and pepper to taste and chopped mint. Makes 2 servings.
Per serving: 61 calories (4 per cent from fat), 0.3 g fat (0 g saturated, 0 g monounsaturated), no cholesterol, 1.0 g protein, 14.8 g carbohydrates, 2.4 g fibre, 58 mg sodium.
SHOPPING LIST:
Here are the ingredients you'll need for tonight's dinner in minutes.
To buy: 2, 6-ounce boneless skinless chicken breasts, 1 package peeled baby carrots, 1 small bunch fresh mint, 1 small carton non-fat yogurt, 1 small piece fresh ginger, 1 onion, 1 bottle ground coriander, 1 bottle cayenne pepper and 1 package microwaveable brown rice
Staples: Orange juice, minced garlic, brown sugar, salt and black peppercorns.
Linda Gassenheimer is the author of 14 cookbooks, including her newest, The Flavors of the Florida Keys and Mix 'n Match Meals in Minutes for People with Diabetes. Linda's web page is at www.DinnerInMinutes.com, or you can or email her at Linda@DinnerInMinutes
