Spicy Chicken with Brown Rice Pilaf

Yield: 4 servings

1 tsp. extra-virgin olive oil

1 small onion, finely chopped

1/4 tsp. ground cumin

1/4 tsp. dried oregano

1 cup brown rice

2 cups low-sodium chicken stock

1/3 cup plain low-fat yogurt

1 tsp. chili powder

1 clove garlic, minced

1/2 lime, juice from

1/2 tsp. sea salt

cooking spray

4 skinless, boneless chicken breast halves

  1. InĀ  a heavy saucepan heat olive oil over medium heat. Add onion and cook until soft, approx. 5 minutes. Add cumin and oregano. Stir until fragrant, about 30 seconds. Add rice and stir to cot with onion mixture. Add stock and when it begins to boil, reduce heat to low, cover and cook for 50 minutes. Stir occasionally. Remove pan frm heat and let stand 10 minutes. Fluff pilaf before serving.
  2. Preheat oven to 400 degrees.
  3. While rice is cooking, mix yogurt, chili powder, garlic, lime juice and salt in a small bowl. Line a rimmed baking sheet with foil and coat lightly with cooking spray. Place chicken breasts n baking sheet and coat each with 1/4 of yogurt mixture. Bake chicken at 400 degrees for 20-25 minutes or until cooked through. Serve chicken atop rice pilaf.

CALORIES 296 (12% from fat); FAT 4g (sat. fat 1g); CHOL 69mg; SOD 419mg; CARB 31g; FIBER 2g; PROTEIN 32g

from Clean Eating magazine, Spring 2008

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