Prep Time
15 min
Yields
5 servings
(This is the single recipe – remember to double meat, but you don’t need to double the sauce)
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ingredients
10
to 12 boneless skinless chicken thighs (800 g or 1 ¾ lbs) (double the meat)
1 ½
tsp Dijon mustard (7 mL)
1 ½
tsp minced ginger (in a jar) (7 mL)
¼
tsp cumin (1 mL)
¼
tsp coriander (1 mL)
¼
tsp turmeric (1 mL)
2
Tbsp lemon juice (30 mL)
2
Tbsp canola oil (30 mL)
2
Tbsp chopped green chilies (from 127 mL can - freeze remaining chilies for next time)
¼
cup low-fat vanilla yogurt (60 mL)
Plastic wrap
2 ½
cup basmati or white rice (625 mL)
3
to 4 heads fresh broccoli
½
tsp Mrs. Dash Original seasoning (2 mL)
Butter (optional)
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directions
Step 1
The night before…
Step 2
When you arrive home…
Place rice and water in microwave-safe pot with lid. Microwave at high for 10 minutes, then medium for 10 minutes.
Step 3
In the meantime…
Set oven to broil (low rack). Place chicken on broiling pan and place under broiler for approx 10 minutes. Flip and cook other side for the same time or until inside of chicken is no longer pink.
Place broccoli and a small amount of water into a microwave safe pot with lid. Set timer for 5 minutes. Stir in spice and butter if you wish.