Chicken and spice
Sept. 25, 2008
By Ginger Isham
Cold weather means comfort food to warm the body as well as the kitchen. The following recipes are high in antioxidants, fiber and protein. Prepare your chicken the night before to make a hasty, quick, nutritious meal. You may want to double some of the recipes’ ingredients.
Fifteen-minute chicken chili
1 tablespoon olive oil
10 ounces boneless, skinless chicken breast, cut into bite-size pieces
1 1/2 tablespoons chili powder (or to taste)
1 1/2 tablespoons cumin (or to taste)
2 cans (14.5 ounces each) diced tomatoes (no salt)
1 can (15 ounces) black, kidney or red beans (no salt)
1 small can green chilies, minced
1 cup corn, fresh, frozen or canned
salt and cayenne pepper to taste
Sauté chicken in oil over medium heat, about 3 minutes. Stir in cumin and chili powder to coat chicken. Sauté 2 to 3 minutes. Add remaining ingredients and heat through.
In-a-hurry chicken curry
1 1/2 tablespoons olive oil
1 boneless, skinless chicken breast (about 3/4 pound), cut into bite-size pieces
1 medium onion, chopped
1 1/2 tablespoons curry (or to taste)
2 teaspoons corn starch
1 cup fat-free and reduced-sodium chicken broth
1/4 cup dried cherries or raisins
1 cup drained pineapple chunks
hot red pepper flakes, to taste (optional)
Heat oil over medium heat and add chicken and onion, sauté 3 minutes. Add curry powder, stir and sauté another 2 minutes. Blend corn starch with chicken broth and add to chicken. Add cherries or raisins and cook until sauce is bubbly. Add pineapple and pepper flakes. Simmer until all is heated through. Serve with brown rice.
Chicken curry with apples
1 tablespoon canola oil
2 pounds boneless, skinless chicken breasts, cut into serving pieces
3 medium Granny Smith apples or other tart apples, cored and chopped
2 large onions, sliced thin or chopped
6 large garlic cloves, crushed
2 tablespoons curry powder
1 1/2 teaspoons cumin
1/2 cup raisins
5 cups chicken broth, fat-free and low-sodium
2 cups regular brown rice, uncooked (do not use instant)
Salt and pepper chicken and brown in oil. Remove and keep warm. Add to pan the apples, onions, garlic, curry and cumin, and sauté 5 minutes. Add broth and raisins. Bring to boil and add rice and chicken and cover pan and simmer over low heat for 45 to 60 minutes. Serve with chopped peanuts or toasted coconut.
Ginger Isham was the co-owner of Maple Grove Farm Bed & Breakfast in Williston, a fifth generation family farm on Oak Hill Road where she still lives.