Recipe: Eastern Chicken and Saffron Rice

EASTERN CHICKEN AND SAFFRON RICE

4 skinless, boneless broiler-fryer chicken breast halves
2 tablespoons lime juice, divided
1/2 teaspoon salt, divided
1/4 teaspoon pepper
2 tablespoons olive oil
2 medium onions, sliced thin
1 tablespoon cumin seed soaked in 2 tablespoons water, crushed
4 small tomatoes, quartered
1/2 cup finely-chopped green pepper
1 tablespoon grated fresh ginger
1 teaspoon curry powder
1 package (5 ounces) saffron long grain rice
1/2 teaspoon crushed, dried mint
1/4 cup skim milk

Sprinkle chicken with 1 tablespoon of the lime juice, 1/2 teaspoon of the salt and pepper; set aside. In large frypan, place olive oil; heat over medium temperature. Add onion, stirring and cooking until clear, about 5 minutes; remove from pan and keep warm. Place chicken in frypan and cook about 3 minutes on each side or until opaque; remove and keep warm. To frypan, add cumin seed in water, tomatoes, green pepper, ginger, curry powder, remaining 1 tablespoon lime juice and remaining 1/4 teaspoon salt. Cook about 5 minutes; add chicken. Cook, uncovered, about 10 minutes more. Cook rice according to package directions, using no margarine and shortest cooking time. Arrange chicken in 2-quart baking dish. Top with half of the cooked rice, onions and half of sauce in frypan. Sprinkle with mint. Layer remaining rice and sauce; pour milk over all. Cover and bake in 325 F. oven about 30 minutes or until chicken is tender and most of liquid is absorbed.

Makes 4 servings.

Per Serving
Calories: 398
Protein: 31.9 grams
Total Fat: 11 grams
Saturated Fat: 1.9 grams
Carbohydrates: 42.4 grams
Cholesterol: 73 milligrams
Sodium: 389 milligrams

Source: National Chicken Council