Chicken with Cashew Spinach Sauce
- Cashew Marinade
- 1/2 cup plain low-fat yogurt 125 mL
- 1/4 cup raw cashew nuts 60 mL
- 8 medium cloves garlic
- 3 slices fresh ginger, cut lengthwise about 1 1/2 inches (3.75 cm), 1 inch (2.5 cm) wide and 1/8 inch (0.3 cm) thick
- 1 Tbsp coriander seeds 15 mL
- 1 tsp cumin seeds 5 mL
- 6 boneless, skinless chicken breasts - about 4 oz (125 g) each
- 1 1/2 Tbsp canola oil, to divide 20 mL
- 1 small red onion, cut in half lengthwise and thinly sliced
- 1 cup water 250 mL
- 8 oz fresh, pre-washed baby spinach leaves 250 g
- 1/2 tsp cayenne pepper 2 mL
- 1 large tomato, cored and finely chopped
- 1. In blender, combine marinade ingredients. Purée, scraping inside of blender as needed to make smooth, yet slightly gritty, sauce. Transfer mixture to medium sized bowl.
- 2. Add chicken breasts to bowl and coat well with marinade. Refrigerate, covered, at least 1 hour or as long as overnight.
- 3. In large skillet, heat 1/2 Tbsp (7 mL) canola oil over medium-high heat. Add onion and cook, 3-4 minutes stirring, until onion slices are soft and light brown around edges, 3 to 4 minutes. Transfer onion to a plate.
- 4. Pour remaining 1 Tbsp (15 mL) canola oil into same skillet. Add chicken breasts (most of marinade will still be clinging to pieces) to skillet in single layer. Sear meat until lightly browned, 3-5 minutes. Turn pieces over and sear other side, for another 3-5 minutes, until lightly browned.
- 5. Remove chicken from skillet onto a plate. Transfer onion slices to pan and pour water into skillet. Scrape bottom to release browned bits of chicken and deglaze pan. Move chicken breasts back to skillet and spoon mixture over them. Reduce heat to medium-low, cover and braise chicken, basting it with sauce occasionally, until meat in thickest parts is no longer pink inside and juices run clear, 12-15 minutes. Transfer chicken and onions to serving platter and cover with foil to keep warm.
- 6. Raise heat to medium-high and add spinach, one handful at a time, into sauce along with cayenne pepper and salt. Cook, stirring occasionally, just until leaves have wilted, 1 to 2 minutes. Stir in tomato and spoon sauce over chicken breasts to serve.
1 chicken breast.
|Total Fat||11 g|
|Saturated Fat||2 g|
Pork and Okra Creole
This is a great one-dish meal. It’s packed with tons of flavour, is quick to make, and even quicker to clean up. Only one skillet required. Canola oil aids in browning and tenderizing the pork, and it blends the flavours of the other ingredients.
Chicken Parmigiana with Spaghetti Squash
The trick to this crisp chicken parmigiana is "bake-frying". Canola oil is ideal to use in a very hot oven because of its high heat tolerance (smoke point 468 °F/242°C). Using spaghetti squash instead of angel hair pasta provides four times fewer calories per cup (174 versus 42 calories).