Chicken
Tonette
Prep
Time: 35 minutes
Cook Time: 30 minutes
Ingredients:
|
|
| 2 | cups plain lowfat yogurt |
| 1 | tablespoon tomato paste |
| 1/3 | cup mint leaves, chopped |
| 1/3 | cup cilantro leaves |
| 2 | teaspoons minced garlic, or 1 clove grated |
| 1/2 | fresh lime, juiced |
| 1 | teaspoon curry powder |
| 1 | teaspoon chili powder |
| 1 | teaspoon cumin |
| 1 | teaspoon coriander |
| 1 | teaspoon turmeric |
| 1 | teaspoon salt |
| 1/2 | teaspoon black pepper |
| 3 | 4-ounce pieces chicken diced into 1-inch cubes |
| 1 | pineapple, cored, peeled and cut into 1-inch pieces |
| 1 | large red onion, cut into 1-inch pieces |
| Black Beans, recipe follows |
 |
In
a large bowl combine all ingredients except the chicken, pineapple, and
red onion, and mix until evenly combined. Separate the mixture in half,
placing one half into a re-sealable bag with the chicken. Marinate this
overnight in the refrigerator. Optional: Skewer chicken, onion, and pineapple
for presentation. Keep the remainder of the marinade in the refrigerator.
|
|
On
a non-stick grill pan, over high heat spray a little olive oil to coat the
pan. Place the marinated chicken onto the hot pan. Brown the pieces on all
sides. To the same pan, add the onions and pineapple. Once the onions have
softened remove both the onions and the chicken and reserve. Continue to
cook the pineapple until it has caramelized on both sides. Remove to a plate
with the chicken and onions. |
| Black Beans and Rice: | |
|
|
| 2 | cups long grain white rice |
| 3 | 1/2 cups low sodium/low fat chicken stock |
| 1 | teaspoon turmeric |
| 1 | teaspoon chili powder |
| 2-3 | tablespoons marinade from Chicken Tonette |
| 1 | can black beans, drained |
|
Place
rice, stock, turmeric, and chili powder into a large microwave safe bowl
or measuring cup. Microwave on high for 10 minutes and on medium for an
additional 15 minutes. Remove from microwave and fluff rice with a fork.
Stir in marinade and black beans. Serve with Chicken Tonette. |
| Servings: 6 |