All of the spices can all be found in the spice section of the supermarket. To help the marinade penetrate the chicken, I make 3 long slits across the chicken. The method of browning the chicken and then covering it to finish cooking keeps the chicken moist and flavorful.
Helpful Hints
• Use half of a 10-ounce washed, ready-to-eat bag of spinach.
• Fresh cilantro can be used instead of fresh mint.
• Onion is used in both recipes. Prepare them both at one time and divide accordingly.
Countdown
• Marinate chicken.
• Make rice dish.
• Complete chicken.
Fred Tasker’s wine suggestion: This exotically spicy dish would be deliciously matched by a spicy gewurztraminer – either a slightly sweet version from California or a powerful, dry one from France’s Alsace region.
Shopping list
Here are the ingredients you’ll need for tonight’s Quick Fix dinner.
To buy: 1 small bunch fresh mint, 1 small piece fresh ginger (or ground ginger), 5 ounces fresh washed, ready-to-eat spinach, 3/4 pound boneless skinless chicken breast, 8 ounces nonfat yogurt. 1 bottle ground cumin, 1 bottle ground coriander and 1 package microwaveable brown rice.
Staples: Olive oil, minced garlic, raisins, sugar, cayenne pepper, salt and black peppercorns.
Indian Spiced Chicken
3/4 lb. boneless, skinless chicken breasts
1 cup non-fat plain yogurt, drained
1/4 cup loosely packed fresh mint leaves plus 2 tablespoons, chopped
1/2 inch fresh ginger, peeled and chopped (1 tablespoon) or 1 teaspoon ground ginger
1 tsp. ground coriander
Pinch cayenne
1 tsp. sugar
2 tsp. olive oil
1 tsp. minced garlic
Remove visible fat from chicken. Mix yogurt, 1/4 cup chopped mint, ginger, coriander, cayenne and sugar to make marinade. Divide marinade, reserving half in a separate bowl. Add chicken to half the marinade and let marinate 10 minutes, turning once during this time. Heat oil over medium-high heat in a nonstick skillet just large enough to hold chicken. Remove chicken from marinade and discard marinade. Add garlic and chicken to the skillet. Brown chicken 3 minutes. Turn and brown 2 minutes. Lower heat to medium. Spoon reserved half of marinade over chicken, cover and cook 5 minutes. Sprinkle with remaining 2 tablespoons chopped mint and serve. Makes 2 servings.
Per serving: 314 calories (27 percent from fat), 9.3 g fat (1.8 g saturated, 4.5 g monounsaturated), 128 mg cholesterol, 43.4 g protein, 13.3 g carbohydrates, 1 g fiber, 150 mg sodium.
Brown Rice and Spinach
Microwave brown rice
1 package microwaveable brown rice to make 1 1/2-cups cooked rice
5 oz. fresh spinach (about 5 cups)
1/2 cup raisins
1/2 tsp. ground cumin
1 tsp. olive oil
Salt and freshly ground black pepper
Cook rice according to package instructions. Measure 1 1/2-cups and set aside the remaining rice for another dinner. Add the olive oil, and salt and pepper to taste.
Place spinach, raisins and ground cumin in a microwaveable-safe bowl. Microwave on high 1 minute. Add the cooked rice and olive oil to the spinach and mix well. Add salt and pepper to taste. Makes 2 servings.
Per serving: 310 calories (12 percent from fat), 4.2 g fat (0.7 g saturated, 2.2 g monounsaturated), no cholesterol, 7.1 g protein, 65.2 g carbohydrates, 5.8 g fiber, 73 mg sodium.
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