Makes: 4 servings
Active Time: 10 minutes
Total Time: 50 minutes (including marinating time)
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.
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
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.
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.
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.
Tips & Notes
Make Ahead Tip: 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.
Servings Per Recipe 4
Amount Per serving
% Daily values *
5% Total Fat 3g
5% Saturated Fat 1g
Trans Fat 0g
Monounsaturated Fat 0g
22% Cholesterol 66mg
9% Potassium 327mg
15% Sodium 371mg
1% Total Carbohydrate 4g
4% Dietary Fiber 1g
54% Protein 27g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Nutrients Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2400mg 2400mg
Total Carbohydrate Equals 300g 375g
Dietary Fiber Equals 25g 30g
Recipe by EatingWell.com
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