Yogurt mixed with spices, mint and fresh ginger fill this refreshing chicken dish with flavors of the Middle East. It makes a cool and tangy marinade for the chicken.

Fresh ginger gives a spicy, slightly peppery flavor to the dish. A quick way to chop ginger is to peel, cut into chunks and press through a garlic press with large holes. Press over food or bowl to catch juices as ginger is pressed.

Helpful hints

n A quick way to peel fresh ginger is to scrape the peel with the edge of a spoon.

n Mint is used in both recipes. Chop all of the required mint in a food processor and remove 2 tablespoons for the carrot dish. Add ginger and onion and chop with the mint for the chicken dish.

n Minced garlic can be found in the produce section of the market.

Shopping list

Here are the ingredients you’ll need for tonight’s dinner in minutes.

To buy: two 6-ounce boneless skinless chicken breasts, 1 package peeled baby carrots, 1 small bunch fresh mint, 1 small carton non-fat yogurt, 1 small piece fresh ginger, 1 onion, 1 bottle ground coriander, 1 bottle cayenne pepper and 1 package microwaveable brown rice

Staples: Orange juice, minced garlic, brown sugar, salt and black peppercorns.

Countdown

n Marinate chicken.

n While chicken marinates, make carrots.

n Finish chicken.

This meal contains 483 calories per serving with 14 percent of calories from fat.

Linda Gassenheimer, is the author of 14 cookbooks including her newest, “The Flavors of the Florida Keys” and “Mix ’n’ Match Meals in Minutes for People with Diabetes.” Visit Linda on her web page at www.DinnerInMinutes.com or e-mail her at LindaDinnerInMinutes.com.

GINGER MINTED CHICKEN

1/2 cup plain non-fat yogurt

1/4 cup coarsely chopped fresh mint

1/2 tablespoon chopped fresh ginger

1/4 cup chopped onion

1 teaspoon minced garlic

1 teaspoon ground coriander

Pinch of cayenne

2, 6-ounce boneless skinless chicken breasts

1 1/2-cups microwaveable brown rice

FOR GARNISH

2 sprigs fresh mint (optional)

Mix yogurt, mint, ginger, onion, garlic, coriander and cayenne together. Remove visible fat from chicken. Add chicken to yogurt mixture and marinate15 minutes, turning once. Preheat broiler. Line a baking tray with foil.

Broil chicken on top shelf about 5 inches from the heat for 5 minutes per side. A meat thermometer should read 165 degrees. Watch to make sure the chicken doesn’t burn.

Make brown rice according to package instructions. Measure 1 1/2 cups and save remaining rice for another meal. Divide rice between two dinner plates and serve chicken on top. Add a sprig of fresh mint as a garnish. Makes 2 servings.

Per serving: 422 calories (16 percent from fat), 7.3 g fat (1.4 g saturated, 2.2 g monounsaturated), 109 mg cholesterol, 43.9 g protein, 37.7 g carbohydrates, 2.4 g fiber, 259 mg sodium.

ORANGE CARROTS

3 tablespoons orange juice

2 teaspoons brown sugar

1 1/2 cups peeled baby carrots

Salt and freshly ground black pepper

2 tablespoons chopped fresh mint

Mix orange juice and sugar together in a microwave-safe bowl. Add carrots and toss them in the mixture. Cover and microwave on high 3 minutes.

Remove and toss carrots once more. Sprinkle with salt and pepper to taste and chopped mint. Makes 2 servings.

Per serving: 61 calories (4 percent from fat), 0.3 g fat (0 g saturated, 0 g monounsaturated), no cholesterol, 1.0 g protein, 14.8 g carbohydrates, 2.4 g fiber, 58 mg sodium.