Food & Drink

Keep things hot with pan-roasted chipotle chicken

Tribune News Service

Pan roasted chipotle chicken with tomato onion salad.
Pan roasted chipotle chicken with tomato onion salad. Tribune News Service

The smoky, sweet flavor of chipotle peppers, a dried and smoked jalapeno pepper, is used as a rub for this pan-roasted chicken. The rub is made with chipotle powder. It can be found in the spice section of the market.

Chopped onions spice up a bought oil and vinegar dressing. Tomato wedges coated with the dressing make a refreshing salad. Melted cheese on whole wheat baguette completes the meal.

Fred Tasker’s wine suggestion: This spicy dish would be nice with an exotic, lightly sweet white wine from Argentina called torrontes.

Helpful Hints

▪  Any type of shredded cheese can be used for the toast.

▪  To save preparation time, buy fresh chopped onion in the produce section.

Countdown

▪  Preheat oven.

▪  Prepare chicken ingredients and place chicken in oven.

▪  While chicken roasts, prepare tomato onion salad and toasts.

Shopping List

To buy: 1 bottle ground chipotle chili powder, 1 bottle ground cumin, 1 small bottle honey,  3/4 pound boneless, skinless chicken thighs, 1 red onion, 2 tomatoes, 1 bag washed, ready-to-eat lettuce, 1 whole wheat baguette, 1 package reduced-fat shredded Monterey Jack cheese, 1 bottle reduced-fat oil and vinegar dressing, and 1 bunch cilantro (optional garnish).

Staples: Olive oil spray, salt and black peppercorns.

PAN-ROASTED CHIPOTLE CHICKEN

Recipe by Linda Gassenheimer

1 teaspoon ground chipotle chili powder

1 teaspoon ground cumin

1 tablespoon honey

 3/4 pound boneless, skinless chicken thighs

Olive oil spray

2 tablespoons chopped cilantro (optional garnish)

Mix chipotle chili powder, cumin and honey together. Remove visible fat from chicken. Heat a large nonstick skillet over medium-high heat. Spray with olive oil spray. Add chicken smooth side down. Brown 2 minutes. Turn and brown 2 more minutes. Spoon spice mixture over chicken. Cover skillet with a lid, lower heat to medium and cook 5 minutes. A meat thermometer should read 170-175 degrees.

Per serving: 265 calories (32 percent from fat), 9.6 g fat (2.1 g saturated, 4.1 g monounsaturated), 162 mg cholesterol, 33.8 g protein, 10.3 g carbohydrates, 0.5 g fiber, 170 mg sodium.

Makes 2 servings.

TOMATO ONION SALAD WITH CHEESE TOASTS

Recipe by Linda Gassenheimer

2 tablespoons diced red onion

4 tablespoons reduced-fat oil and vinegar dressing

Salt and freshly ground black pepper

Several leaves washed, ready-to-eat lettuce (about 2 cups)

2 ripe tomatoes, cut into several wedges

1/2 whole wheat baguette

1/4 cup reduced-fat shredded Monterey Jack cheese

Stir onion and dressing together. Divide lettuce between 2 dinner plates and place tomatoes on top. Spoon dressing over top. Cut baguette in half lengthwise. Spread cheese on top and toast under the broiler or in a toaster oven until cheese melts.

Per serving: 299 calories (25 percent from fat), 8.3 g fat (2.5 g saturated, 2 g monounsaturated), 11 mg cholesterol, 11.4 g protein, 44.4 g carbohydrates, 8.6 g fiber, 310 mg sodium.

Makes 2 servings.

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