Crusty Chicken With Florentine Rice

Crusty Chicken with Florentin Rice. Linda Gassenheimer/TNS

By Linda Gassenheimer From 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

Serves 2

• 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.

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

Serves 2

• 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.

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]. Copyright 2024 Tribune Content Agency, LLC

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