2 tasty and exotic heart-healthy chicken dishes

Love chicken but bored of the same old recipes? Jamaican and Moroccan spices add new flavours to these two dishes, giving your chicken moxie like never before! Key ingredients also help boost the heart-health meter on top of essential proteins.

In this braise, chicken breasts are cooked with a hearty mixture of typical North African ingredients: chickpeas, lemon and cilantro.

Preparation time: 15 minutes
Cooking time: 35 minutes
Serves: 4

Ingredients

• 125 g (1/2 c.) dried apricots
• 250 ml (1 c.) boiling water
• 15 ml (1 tbsp.) olive oil
• 4 skinless, boneless chicken breast halves, 175 g (6 oz.) each
• 1 large onion, finely chopped
• 6 cloves garlic, minced
• 2 celery stalks, thinly sliced
• 250 g (1 c.) canned chickpeas, drained and rinsed
• 1 can (550 ml/18 oz.) no-salt-added stewed tomatoes
• 10 ml (2 tsp.) grated lemon zest
• 30 ml (2 tbsp.) fresh lemon juice
• 7 ml (1 1/2 tsp.) ground coriander
• 2 ml (1/2 tsp.) pepper
• 125 g (1/2 c.) chopped cilantro

Cooking directions

1. In a small bowl, combine the apricots and boiling water, and let stand for 10 minutes at room temperature. Strain the apricots, reserving the soaking liquid, then dice the apricots.
2. Meanwhile, in a large skillet, heat the oil over medium heat. Add the chicken and sauté for three minutes per side, or until golden brown. Transfer the chicken to a plate.
3. Add the onion and garlic to the skillet, and cook, stirring frequently for seven minutes, or until the onion is tender. Add the celery and cook for three minutes.
4. Stir in the apricots, the reserved liquid, chickpeas, tomatoes, lemon zest, lemon juice, coriander and pepper. Bring to a boil and return the chicken to the pan. Reduce to a simmer; cover and cook for 15 minutes, or until the chicken is cooked through.
5. Stir in the cilantro and serve.

Nutritional information

• Although fresh apricots are good for you, nutrient-dense dried apricots are even better. The bounty of health-boosting compounds in apricots includes ellagic acid, under study for its potential to inhibit the growth of cancer cells.
• The soluble fibre in chickpeas is beneficial in lowering blood cholesterol.

Per serving: 367 calories; 7 g fat; 1.1 g saturated fat; 45 g protein; 32 g carbohydrate; 7.2 g fibre, 99 mg cholesterol and 232 mg sodium

Assemble this salad at serving time because actinidin, an enzyme in kiwi, will quickly break down any protein it contacts. So eat this spicy and refreshing salad while the chicken is still warm.

Preparation time: 15 minutes
Cooking time: 10 minutes
Serves: 4

Ingredients

• 4 scallions, thinly sliced
• 3 cloves garlic, minced
• 6 ml (1 1/4 tsp.) dried thyme
• 5 ml (1 tsp.) black pepper
• 3 ml (3/4 tsp.) ground allspice
• 3 ml (3/4 tsp.) salt, divided
• 60 ml (4 tbsp.) red wine vinegar, divided
• 30 ml (2 tbsp.) Dijon mustard, divided
• 10 ml (2 tsp.) dark brown sugar
• 500 g (1 lb.) skinless, boneless chicken breasts
• 15 ml (1 tbsp.) olive oil
• 500 g (2 c.) pineapple chunks
• 4 kiwi, peeled and cut into wedges
• 1 large red pepper, cut into matchsticks
• 250 g (1 c.) jicama matchsticks

Cooking directions

1. In a large bowl, stir together half the scallions, garlic, thyme, black pepper, allspice and two ml (1/2 tsp.) of the salt. Stir in 30 ml (two tbsp.) of the vinegar, 15 ml (one tbsp.) of the mustard and the brown sugar; mix well. Add the chicken, rubbing the mixture into the chicken. Cover and set aside.
2. In a separate bowl, whisk together the remaining 30 ml (two tbsp.) vinegar, 15 ml (one tbsp.) mustard, one millilitre (1/4 tsp.) salt and the oil.
3. Add the remaining scallions, the pineapple, kiwi, red pepper and jicama; toss to combine.
4. Preheat the broiler. Broil the chicken 15 cm (six in.) from the heat for four minutes per side, or until cooked through.
5. When cool enough to handle, slice the chicken on the diagonal. Add to the bowl and toss.

Nutritional information

• Pineapple contains bromelain, an enzyme thought to reduce fibrin deposits that can cause the lumpy appearance of varicose veins.

Per serving: 287 calories; 5.6 g fat; 0.8 saturated fat; 28 g protein; 31 g carbohydrate; 5.9 g fibre, 66 mg cholesterol and 70 mg sodium