Saturday, March 15, 2008

Spicy Chicken With Brown Rice Pilaf

Prep: 20 minutes
Cook:50 minutes
Yield: 4 servings

1 tsp olive oil
1 small onion, finely chopped
1/4 tsp ground cumin
1/4 tsp dried oregano
1 cup brown rice
2 cups reduced-sodium chicken stock
1/3 cup low-fat yogurt
1 tsp chili powder
1 clove garlic, minced
juice from 1/2 lime
1/2 tsp sea salt
cooking spray
4 skinless, boneless chicken breasts

In a saucepan, heat olive oil over medium heat. Add onion and cook until soft, approximately 5 minutes. Add cumin and oregano, stir until fragrant, about 30 seconds. Add rice and stir to coat with onion mixture. Add stock and when it begins to boil, reduce heat to low, cover pan with lid and cook fr 50 minutes. Stir occasionally. Remove pan from heat and let sit for ten minutes. Fluff pilaf prior to serving.

While rice is cooking, mix yogurt, chili powder, garlic and lime juice and salt in a small bowl. Preheat oven to 400. Line a rimmed baking sheet with foil and spray lightly with cooking spray. Place chicken breasts on baking sheet and coat each with a quarter of the yogurt mixture. Bake chicken for 20-25 minutes or until cooked through. Serve with pilaf.

Tips and Tricks
This recipe did not take me 50 minutes to cook. My oven/stove are gas powered, and my rice pilaf cooked in closer to 15-20 minutes. I used Uncle Ben's brown rice, and have found that this brand cooks faster than other brands. So be sure to check the rice frequently. I also found this pilaf to be slightly bland, and prefer this cheesy version instead. I left the salt out of the yogurt mix, used fat-free yogurt, and in place of fresh lime juice, used 1 tablespoon refrigerated juice.
Make It Healthier
Use fat-free yogurt. Omit salt.
How Kids Can Help
Measure ingredients. Older kids can help coat chicken.

Nutrition Facts
one serving equals 296 calories, 4 g fat (1g saturated fat), 31 g carbs, 2 g fiber, 3 g sugar, 32 g protein, 419 g sodium, 69 mg cholesterol

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