Yogurt mixed with spices, mint and fresh ginger fill this refreshing chicken dish with flavors 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 it by scraping it with the edge of a spoon, cut into chunks and press through a garlic press with large holes. Press it over food or bowl to catch the juices.
Ginger Minted Chicken
1/2 cup plain nonfat 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 (6-ounce) boneless skinless chicken breasts
1 1/2 cups microwaveable brown rice
2 sprigs fresh mint (optional, for garnish)
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), watching to make sure chicken doesn’t burn.
Cook 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.
Yield: 2 servings
Nutrition per serving: 422 calories (16 percent from fat), 7.3 grams fat (1.4 gram saturated, 2.2 grams monounsaturated), 109 milligrams cholesterol, 43.9 grams protein, 37.7 grams carbohydrates, 2.4 grams fiber, 259 milligrams sodium.
3 tablespoons orange juice
2 teaspoons brown sugar
1 1/2 cups peeled baby carrots
Salt and freshly ground black pepper
2 tablespoons chopped fresh mint
Mix orange juice and brown 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.
Yield: 2 servings.
Nutrition per serving: 61 calories (4 percent from fat), 0.3 gram fat (none saturated or monounsaturated), no cholesterol, 1 gram protein, 14.8 grams carbohydrates, 2.4 grams fiber, 58 milligrams sodium.