Chicken dish is quick and easy

Chicken, with spices and gently sautéed vegetables is a 30-minute dinner. The tricks for this quick meal are to make sure all of the vegetables are cut to the same size and to start with the vegetable that takes the longest and add from that point.

Helpful hints:

• Slice the red bell pepper and fennel in a food processor or with a mandolin.
• A quick way to chop ginger is to scrape the skin off with the edge of a teaspoon and grate over the food.
• Chicken broth can be substituted for the white wine.

Countdown:

• Start chicken.
• While chicken simmers, prepare rice.

Shopping list:

Here are the ingredients you’ll need for tonight’s Dinner in Minutes.

To buy: 1 bottle ground cumin, 2, 8-ounce chicken breasts on the bone, 1 package frozen chopped onion, 1 small piece fresh ginger, 1 red bell pepper, 1 small bulb fennel, 1 bottle white wine, 1 package microwaveable white rice and 1 small bunch cilantro (optional).

Staples: flour, olive oil, garlic, salt and black peppercorns.

Pan Roasted Chicken

2 tablespoons flour

2 teaspoons ground cumin

Salt and freshly ground black pepper

2, 8-ounce chicken breasts on the bone

3 teaspoons olive oil (divided use)

1 cup frozen chopped onion

1-inch piece fresh ginger, chopped

1 medium garlic clove, crushed

1 cup sliced red bell pepper

1 cup fennel, thinly sliced

1/2 cup white wine

1/2 cup water

2 tablespoons cilantro (optional)

Mix flour, cumin and salt and pepper to taste together. Coat the chicken with the mixture making sure all sides are covered. Heat 2 teaspoons olive oil in a nonstick skillet over medium-high heat. Brown the chicken on all sides, about 5 minutes. Remove the chicken and add the onion, ginger, garlic, red bell pepper and fennel to the skillet. Saute 3 minutes. Return the chicken to the skillet and add the wine and water. Lower heat to medium-low and bring to a gentle simmer. Cover with a lid and cook 15 minutes. Drizzle the remaining teaspoon oil over the chicken and vegetables and sprinkle the cilantro on top. Serve over rice.

Yield 2 servings.

Per serving: 416 calories (26 percent from fat), 12.1 g fat (2 g saturated, 4.7 g monounsaturated), 126 mg cholesterol, 41.6 g protein, 23.4 g carbohydrates, 4.2 g fiber, 115 mg sodium.

Microwaveable rice

1 package microwave rice (to make 1 1/2 cups cooked)

2 teaspoons olive oil

Salt and freshly ground black pepper

Microwave rice according to package instructions. Measure 1 1/2-cup rice and reserve remaining rice for another time. Add oil and salt and pepper to taste. Toss well.

Yield 2 servings.