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

Fresh gingerroot 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 a bowl to catch juices.

Helpful Hints• A quick way to peel fresh ginger is to scrape the peel with the edge of a spoon.• 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.• Minced garlic can be found in the produce section of the market.

GINGER MINTED CHICKEN—Yield: 2 servings

1/2 cup plain non-fat yogurt1/4 cup coarsely chopped fresh mint leaves1/2 tablespoon chopped fresh gingerroot1/4 cup chopped onion1 teaspoon minced garlic1 teaspoon ground corianderPinch of cayenne pepper2 (6-ounce) boneless, skinless chicken breasts1 1/2 cups microwaveable brown rice2 sprigs fresh mint, for garnish (optional)

Procedure:1. Mix yogurt, mint, ginger, onion, garlic, coriander and cayenne. Remove visible fat from chicken. Add chicken to yogurt mixture and marinate 15 minutes, turning once. Preheat broiler. Line baking tray with foil.2. Broil chicken on top shelf about 5 inches from heat for 5 minutes per side. A meat thermometer should read 165 degrees. Watch to make sure chicken doesn’t burn.3. 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.

Nutrition data 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—Yield: 2 servings

3 tablespoons orange juice2 teaspoons brown sugar1 1/2 cups peeled baby carrotsSalt and freshly ground black pepper2 tablespoons chopped fresh mint

Procedure:1. Mix orange juice and sugar in microwave-safe bowl. Add carrots and toss to coat. Cover and microwave on high 3 minutes.2. Remove and toss carrots again. Sprinkle with salt and pepper to taste, and chopped mint.

Nutrition data 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.

Ginger Minted Chicken with brown rice and Orange Carrots. Photo by MCCLATCHY