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Low-fat cooking

Marinate chicken for a taste of Cuba

There's a vibrant Latin flair to this chicken dish, a touch of Cuban style. Allow a little time for marinating the chicken in a typical "mojo," the highly seasoned but low-fat citrus marinade, and savor the resulting rich taste and aroma.

The recipe is among several developed by Steve Petusevsky for the April issue of Health magazine. The chicken is accompanied, if you wish, by coconut rice. The rice gets a golden glow from turmeric and a flavor twist from the coconut.

Suggested wine pairing: a chardonnay.

1/2 cup sour orange juice (see note)

1 tablespoon olive oil

1 tablespoon fresh lime juice

2 garlic cloves, minced

1 teaspoon paprika

1 teaspoon dried oregano

1/2 teaspoon salt

1/2 teaspoon crushed red-chili flakes

4 bone-in chicken-breast halves, skinned

Cooking spray

Preparation time: 10 minutes, plus 1 to 3 hours for marinating. Cooking time: 45 minutes.

Combine juices, oil, garlic, paprika, oregano, salt and chili flakes in a large zip-top plastic bag. Add chicken; seal and marinate in refrigerator at least 1 hour and up to 3 hours.

Preheat oven to 375 degrees.

Place chicken in a 13- by 9-inch baking pan coated with cooking spray. Bake, covered, 20 minutes; uncover and bake 25 minutes or until chicken is done.

Makes 4 servings (each 1 chicken breast).

Hint: Sour orange juice can be found in the ethnic section of most supermarkets. If you can't find it, fresh regular juice works.

Nutrition information per serving: 159 calories, 4g fat (1g saturated), 73mg cholesterol, 27g protein, 2g carbohydrates, 0g fiber, 112mg sodium.

2 teaspoons canola or olive oil

1 cup chopped yellow onion

1 cup basmati rice

1/4 teaspoon ground turmeric

1/4 cup flaked unsweetened coconut (see note)

11/2 cups fat-free, less-sodium chicken broth

1/2 cup water

1/4 teaspoon kosher salt

1/8 teaspoon freshly ground black pepper

1/4 cup chopped green onions

Preparation time: 15 minutes. Cooking time: 25 minutes.

Heat oil in a medium saucepan over medium-high heat. Add onion; saute 2 minutes or until tender, stirring constantly.

Add rice and turmeric; saute until rice becomes yellow. Stir in unsweetened coconut. Add broth and 1/2 cup water; bring to a boil. Reduce heat to low, and season with salt and pepper. Cover and simmer 20 minutes or until tender.

Turn off heat, uncover, and let stand 5 minutes. Fluff with a fork. Stir in green onions and serve.

Makes 4 servings (servings size 1/2 cup).

Hint: Dried, flaked unsweetened coconut is found in most Asian stores and natural-food markets.

Nutrition information per serving: 268 calories, 7g fat (3g saturated), 0mg cholesterol, 7g protein, 48g carbohydrates, 2g fiber, 104mg sodium.

[Last modified April 12, 2005, 12:51:04]