Chicken Tonette

Recipe courtesy Kathleen Daelemans

Rated 4 stars out of 5
  • Rate This Recipe
  • Read 9 Reviews
Total Time:
1 hr 17 min
Prep
35 min
Inactive
12 min
Cook
30 min
Yield:
4 servings
Level:
Intermediate
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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

Directions

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.

Yield: 6 servings

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Newest Ratings and Reviews

Read all 9 reviews

  • on May 21, 2005

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    I love the flavor combinations in this wonderful recipe, it was a welcome change from everyday dinner

    people found this review Helpful.
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  • on May 06, 2005

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    This was outstanding!! It was a big hit with my entire family!! I found it simple to prepare, since most of the work is done the day before!This would be a great meal for a company dinner! An entirely new and different way to serve chicken! I will serve this often!!

    people found this review Helpful.
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  • on April 04, 2005

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    Good and easy way to eat chicken!

    people found this review Helpful.
    Was this review helpful to you? Yes | No
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Nutrition Facts

Nutritional Analysis
per serving
 
Calories
252
 
Fat
3.9 g
 
Saturated Fat
1.5 g
 
Carbohydrates
28.5 g
 
Fiber
3.2 g
 
Protein
27.3 g
 

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