Linda Gassenheimer | Tribune News Service
I added extra flavor to boneless chicken tenderloin with this Mediterranean spice coating of allspice, cinnamon and cayenne pepper.
To keep the chicken moist, I used the technique of covering the skillet with a lid for the final few minutes of cooking. The Florentine Rice side dish is fast and simple. It’s made with spinach and rice, both cooked in the microwave.
HELPFUL HINTS:
Chicken cutlets can be used instead of tenderloin.
COUNTDOWN:
Prepare all the ingredients.
Make rice.
Make chicken.
SHOPPING LIST:
To buy: 3/4 pound boneless, skinless chicken tenderloin, 1 bottle ground allspice, 1 bottle ground cinnamon, 1 bottle ground cayenne pepper, 1 container plain panko bread crumbs, 1 package pine nuts, 1 bag washed, ready-to-eat spinach, 1 package microwaveable brown rice.
Staples: olive oil, salt, black peppercorns.
Crusty Chicken
Recipe by Linda Gassenheimer
1 teaspoon ground allspice
1 teaspoon ground cinnamon
1/4 teaspoon cayenne pepper
2 tablespoons plain panko breadcrumbs
3 teaspoons olive oil, divided use
3/4 pound boneless, skinless chicken tenderloin
1/4 cup pine nuts
Mix allspice, cinnamon, cayenne pepper and breadcrumbs together. Add 1 teaspoon olive oil and mix well. Set aside. Place chicken on a cutting board and flatten with a meat bat or bottom of a heavy pan to about 1/2 inch thick. Heat the remaining 2 teaspoons oil in a medium-size skillet. Add chicken and saute 3 minutes. Turn chicken over and spread spice mixture on top. Cover with a lid and cook 3 minutes. A meat thermometer should read 160 degrees. Sprinkle pinenuts over chicken. Divide in half and serve on two dinner plates.
Yield 2 servings.
Per serving: 371 calories (46 percent from fat), 18.9 g fat (3.2 g saturated, 7.2 g monounsaturated), 126 mg cholesterol, 40.7 g protein, 9.0 g carbohydrates, 2.5 g fiber, 136 mg sodium.
Florentine Rice
Recipe by Linda Gassenheimer
8 cups washed, ready-to-eat spinach (10-ounce bag)
1 package microwaveable brown rice to make 1 1/2-cups cooked rice
2 teaspoons olive oil
Salt and freshly ground black pepper
Place spinach in a microwave-safe bowl and microwave on high for 1 minute. Remove and cook rice in the microwave according to package instructions. Measure 1 1/2-cups and set aside the remaining rice for another dinner. Add rice to the spinach and toss with olive oil, and salt and pepper to taste.
Yield 2 servings.
Per serving: 254 calories (23 percent from fat), 6.5 g fat (1.1 g saturated, 2.7 g monounsaturated), no cholesterol, 7.6 g protein, 43.1 g carbohydrates, 5.2 g fiber, 102 mg sodium.
(Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at [email protected].)
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