Recipe courtesy of Kathleen Daelemans
Chicken Tonette
- Level: Intermediate
- Yield: 4 servings
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- Nutritional Analysis
- Per Serving
- Calories
- 252 calorie
- Total Fat
- 3.9 grams
- Saturated Fat
- 1.5 grams
- Carbohydrates
- 28.5 grams
- Dietary Fiber
- 3.2 grams
- Protein
- 27.3 grams
- Total: 1 hr 17 min
- Prep: 35 min
- Inactive: 12 min
- Cook: 30 min
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
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
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:
- 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.