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Chicken
Tonette
Prep
Time: 35 minutes
Cook Time: 30 minutes
Ingredients:
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| 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 |
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Black
Beans, recipe follows |
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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.
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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.
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| Black
Beans and Rice: |
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| 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 |
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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.
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