Savory secret: delicious, nutritious, lowfat meals in under 30 minutes

Shape, Oct, 2005 by Ramin Ganeshram

Decadent and indulgent, chocolate is the ultimate treat. But now new research indicates chocolate, in the right form, is actually good for you! Cocoa liquor (see "Chocolate Choices," page 170), the key ingredient that gives chocolate products their flavor, is high in flavonoids--cancer-preventing antioxidants. It's also a rich source of magnesium, which promotes heart health, and phosphorous, which makes fats more soluble in the bloodstream.

Here, small quantities of bittersweet chocolate and cocoa powder add complex flavor and richness to savory meat dishes without using a lot of fat. Try one for dinner tonight!

Quick Chicken Mole

Done the traditional way, this Mexican dish (pronounced MOH-lay) can take an entire day to prepare, but here we've trimmed the cooking time down to just 20 minutes.

Serves 4

Prep time: 5 minutes

Cook time: 15-20 minutes

    1 cup instant brown rice Cooking spray
1 1/2 pounds boneless, skinless chicken breast, sliced into 1/2-inch-
      thick pieces
    1 medium onion, chopped
    1 clove garlic, minced
    1 bay leaf
  1/4 teaspoon black pepper
  1/4 teaspoon cayenne or chipotle pepper
  1/2 teaspoon paprika
  1/2 teaspoon ground cloves
  1/2 teaspoon cinnamon
  1/4 teaspoon anise seed
    1 cup low-sodium tomato sauce
    1 teaspoon dark brown sugar
    2 tablespoons sesame seeds
  1/2 cup slivered almonds
    2 teaspoons dark seedless raisins
    1 cup no-sodium, nonfat chicken broth, such as Nature's Promise
    1 tablespoon cocoa powder
1 1/2 ounces bittersweet chocolate Sesame seeds for garnish (optional)

Prepare instant brown rice according to package instructions.

Heat a nonstick frying pan on medium, coat with cooking spray and add chicken pieces. Cook until light brown, remove and set aside. Set aside frying pan. (Do not wash.)

Coat a microwave-safe bowl with nonstick cooking spray and add onion and garlic. Cover with plastic wrap and microwave on high for 3 minutes or until onions are soft. Puree onions and remaining ingredients (except bitter-sweet chocolate and cocoa powder) in a blender to a thick paste, then pour into same frying pan. Heat on low-medium and add cocoa powder and bittersweet chocolate. Simmer, stirring constantly, for 5 minutes. Add chicken and stir, simmering 5 more minutes.

To serve, divide rice evenly among 4 dinner plates and top with equal amounts of chicken mole. Garnish with sesame seeds if desired.

Nutrition score per serving (6 ounces chicken, 1/2 cup rice): 614 calories, 31% fat (21.2 g; 4.1 g saturated), 36% carbs (58.9 g), 33% protein (50.4 g), 139.1 mg calcium, 4.9 mg iron, 6.8 g fiber, 460.5 mg sodium.

Chocolate-Glazed Pork Tenderloin With Couscous

Serves 4

Prep time: 1 minute

Cook time: 15-20 minutes

    2 teaspoons canola oil
1 1/2 pounds pork tenderloin
  1/4 teaspoon kosher salt
  1/4 teaspoon black pepper
    1 cup nonfat, low-sodium chicken broth, divided
  1/2 teaspoon garlic powder
  1/2 teaspoon cumin Juice of 1/2 orange
  1/2 ounce bittersweet chocolate
    1 cup frozen vegetable mix of your choice
    1 cup couscous, uncooked

Preheat oven to 400[degrees] F.

Heat a large nonstick frying pan. Add canola oil. Season pork tenderloin with salt and pepper and place in pan. Cook 2 minutes on each side or until golden brown. Remove pork and place in an ovenproof baking dish.

Combine 1/2 cup of the chicken broth, garlic powder, cumin, orange juice and chocolate in a small saucepan. Simmer on low until chocolate melts. Continue to simmer until glaze thickens slightly--about 5 minutes.

Using a pastry brush, brush glaze onto pork, place in oven and cook 4 minutes. Remove from oven, brush with additional glaze and return to oven for 4 additional minutes. Repeat once more. (Pork is done when a meat thermometer inserted in the thickest part registers 160[degrees] F.) Remove pork from oven, reglaze and allow to sit for 2-3 minutes.

Meanwhile, heat remaining chicken broth and frozen vegetables in a large microwave-safe bowl on high for 1 1/2 minutes. Remove bowl and add couscous. Mix gently once and cover tightly with plastic wrap. Set aside for 3 minutes.

To serve, slice pork into 12 even pieces. Divide couscous mixture among 4 dinner plates and place 3 pieces of pork on each plate.

Nutrition score per serving (3 slices pork, 3/4 cup couscous): 481 calories, 28% fat (15 g; 1.3 g saturated), 37% carbs (41.3 g), 35% protein (41.9 g), 45.8 mg calcium, 1 mg iron, 3.3 g fiber, 377.8 mg sodium.

Hot and Spicy Chili

Serves 4

Prep time: 5 minutes

Cook time: 20 minutes

Nonstick cooking spray
  1 small onion, chopped
  3 cloves garlic, minced
3/4 pound extra-lean ground beef
  2 teaspoons oregano
1/2 teaspoon kosher salt
1/2 teaspoon cayenne or chipotle pepper
1/2 teaspoon black pepper
  1 tablespoon tomato paste
1/2 cup canned stewed tomatoes
  1 cup canned no-sodium dark red kidney beans
  1 cup canned no-sodium black beans
  2 tablespoons unsweetened cocoa powder
  1 cup low-sodium, nonfat chicken broth
  1 tablespoon fresh cilantro, chopped
  2 tablespoons shredded light taco cheese or light Mexican three-
    cheese mix