Chicken cutlets are not only a low-fat, quick-cooking option, they're also a great vehicle for big flavors: in this case, curry and ginger. The curry brings spice to the chicken, and the ginger brings heat to the zucchini and sauce. The result is a delicious, full-flavored dish that tastes as good as it looks.
Curry-Rubbed Chicken Scaloppine With Gingered Zucchini
- 1 1/2 teaspoons mild curry powder
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon salt for the chicken, plus more for the vegetables
- 1 pound thin-sliced chicken breast cutlets
- 2 tablespoons olive oil
- 1 small onion, finely chopped (3 ounces, 2/3 cup)
- 2 medium cloves garlic, finely chopped
- 1 1/2 pounds small zucchini, cut in half lengthwise, seedy centers removed, thinly sliced (1/4-inch or less)
- 1-inch piece peeled ginger root, finely grated (2 teaspoons)
- 1 cup homemade or no-salt-added chicken broth
- 1/2 teaspoon sugar
- 2 tablespoons cold water
- 1 tablespoon cornstarch
Combine the curry powder, pepper and salt in a small bowl. Lay out the chicken cutlets on a large piece of aluminum foil. Sprinkle the curry mixture over the cutlets, turning the cutlets so both sides are seasoned.
Heat 1 tablespoon of the oil in a large nonstick skillet or saute pan over medium-high heat. Add as many chicken cutlets to the pan as will fit comfortably. Cook for 3 to 4 minutes, until the chicken browns lightly, then turn the cutlets over and cook until the other side is lightly browned; adjust the heat so the spices do not burn. Transfer the cooked chicken to a clean plate. Repeat with the remaining cutlets.
Add 1/2 tablespoon of oil to the pan. Heat for 30 seconds, then add the onions and reduce the heat to medium. Cook for 3 to 4 minutes, until the onion is soft. Add the garlic and stir for 1 minute. Add the zucchini and salt to taste. Cook, tossing occasionally, for 8 to 10 minutes, until the zucchini is soft and starting to brown. Push the vegetables to the sides of the pan. Pour the remaining 1/2 tablespoon of the oil into the center of the pan, add the ginger and cook for an additional minute. Combine with the zucchini mixture.
Add the broth and sugar; toss to combine. Return the chicken cutlets to the pan. After the broth is bubbling at the edges, cook for 3 to 4 minutes, until the chicken is cooked through.
Whisk together the cold water and cornstarch in a small bowl, then add it to the pan, stirring to incorporate. Increase the heat to high; as soon as the broth thickens, remove from the heat.
Divide the cutlets among individual plates, spoon the zucchini-ginger mixture and sauce over them, and serve.
Makes 4 servings.
Nutrition information per serving: 240 calories, 9 grams fat (2 grams saturated), 70 milligrams cholesterol, 29 grams protein, 11 grams carbohydrates, 3 grams dietary fiber, 270 milligrams sodium
