The wonderful flavors of southern India - coconut milk, dried Thai chiles and coriander seed - provide a pleasant punch to a basic chicken breast. Although the ingredients look exotic, this is a deceptively easy dish you'll be proud to serve to guests. Feel free to use different cuts of chicken, bone-in or boneless; just adjust the cooking time accordingly. You can also grill the chicken.
Prep Time: 10 minutes
Ready in: 50 minutes (including marinating time)
Yield: 4 servings
Ease of Prep: Easy
Recipe Ingredients
1 tablespoon yellow split peas
1 teaspoon coriander seeds
1-2 dried red chiles , such as Thai, cayenne or chiles de arbol
1/4 cup "lite" coconut milk (see Ingredient note)
2 tablespoons minced fresh ginger
4 medium cloves garlic , minced
2 tablespoons finely chopped fresh cilantro
1/2 teaspoon salt , or to taste
4 boneless, skinless chicken breast halves (1-1 1/4 pounds total), trimmed
Recipe Directions
1. Toast split peas, coriander seeds and chiles in a small skillet over medium heat, shaking the pan occasionally, until the split peas turn reddish-brown, the coriander becomes fragrant and the chiles blacken slightly, 2 to 3 minutes. Transfer to a plate to cool for 3 to 5 minutes. Grind in a spice grinder or mortar and pestle until the mixture is the texture of finely ground pepper.
2. Combine coconut milk, ginger, garlic, cilantro, salt and the spice blend in a shallow glass dish. Add chicken and turn to coat. Cover and refrigerate for at least 30 minutes or overnight.
3. Preheat broiler. Coat a broiler-pan rack with cooking spray. Place the chicken (including marinade) on the rack over the broiler pan. Broil chicken 3 to 5 inches from the heat source until it is no longer pink in the center and the juices run clear, 4 to 6 minutes per side.
The chicken can be marinated (Steps 1-2) overnight.
Ingredient Note: Look for reduced-fat coconut milk (labeled "lite") in the Asian section of your market.
Health Advantages: low calorie, low carb, low sat fat, low sodium, heart healthy, healthy weight.
Nutrition Information
Servings Per Recipe: 4
Amount Per serving
Calories: 152 cal Carbohydrate Servings: 0
Carbohydrates: 4 g Dietary Fiber: 1 g Cholesterol: 66 mg
Fat: 3 g Sodium: 371 mg Saturated Fat: 1 g
Protein: 27 g Potassium: 327 mg Monounsaturated Fat: 0 g
Nutrition Bonus: Potassium (16% daily value).
Exchanges: 3 1/2 very lean protein, 1/2 fat
