2 (8-ounce) chicken breasts on the bone
3 teaspoons olive oil (divided use)
1 cup chopped frozen onion
1 inch fresh ginger root, minced
1 medium clove garlic, crushed
1 red bell pepper, cored and sliced (about 1 cup)
1 cup thinly sliced fennel
1/2 cup white wine
2 tablespoons chopped cilantro (optional)
Fluffy white rice (see Note)
1. Mix flour, cumin, salt and pepper to taste. Coat chicken on all sides with the mixture.
2. Heat 2 teaspoons oil in a nonstick skillet. Brown chicken on all sides, about 5 minutes; remove from pan.
3. Saute the onion, ginger, garlic, bell pepper and fennel for 3 minutes. Return chicken to skillet, add the wine and 1/2 cup water. Bring to a low simmer. Cover. Cook 15 minutes.
4. Drizzle the remaining teaspoon oil over the chicken and vegetables and sprinkle on the cilantro. Serve over rice.
Note: To make rice, bring 2 to 3 quarts water to a boil and add 1/2 cup long-grain white rice. Boil, uncovered, until cooked through but not soft, about 10 minutes. Drain. Stir in 2 teaspoons olive oil and salt and pepper to taste.
Per serving: 607 calories, 47 grams protein, 71 grams carbohydrates, 10 grams fat, 96 milligrams cholesterol, 148 milligrams sodium, 7 grams dietary fiber.