Beat the Cluck.Tired of your old warhorse chicken recipes? Here are three easy-to-prepare dishes that are guaranteed to put the pizzazz back in your poultry. BAKED CHICKEN WITH CARAMELIZED ONIONS Adapted from The New American Diet Cookbook (1997, Simon & Schuster Simon & Schuster U.S. publishing company. It was founded in 1924 by Richard L. Simon (1899–1960) and M. Lincoln Schuster (1897–1970), whose initial project, the original crossword-puzzle book, was a best-seller. , out of print). 2 large onions, thinly sliced 3 Tbs. brown sugar 3/4 cup dry red wine 3 Tbs. balsamic vinegar 3 Tbs. Dijon-style mustard 1 1/2 tsp. freshly squeezed lemon juice 1/2 tsp. pepper 1 tsp. Worcestershire sauce 1 tsp. minced garlic 4 chicken breasts, boned and skinned (about 4 ounces each) To prepare the caramelized onions: Combine the onions and brown sugar in a nonstick non·stick adj. Permitting easy removal of adherent food particles: a frying pan with a nonstick surface. nonstick Adjective skillet. Cook over moderate heat, stirring often, until the onions begin to caramelize car·a·mel·ize tr. & intr.v. car·a·mel·ized, car·a·mel·iz·ing, car·a·mel·iz·es To convert or be converted into caramel. car and turn golden, 15 to 20 minutes. Stir in the wine and vinegar; increase the heat to medium-high and bring to a boil. Reduce the heat and cook, stirring often, until most of the liquid has evaporated, at least 30 minutes--the longer, the better. Set aside. Preheat the over to 350 [degrees] F. While the onions are cooking, combine the mustard, lemon juice, pepper, Worcestershire sauce, and garlic. Place the chicken breasts in a baking dish that has been sprayed with nonstick cooking spray Cooking spray is a spray form of various types of oils, combined with lecithin, an emulsifier, and a propellent such as food-grade alcohol, nitrous oxide, carbon dioxide or propane. Cooking spray is applied to frying pans and other cookware to prevent food from sticking. and cover with the mustard-lemon mixture. Bake, uncovered, 30 minutes or until the chicken is no longer pink inside. Place on a warm platter and cover with the warm caramelized onions. Serves 4. PER SERVING Calories: 260 Total Fat: 4 grams Saturated Fat saturated fat, any solid fat that is an ester of glycerol and a saturated fatty acid. The molecules of a saturated fat have only single bonds between carbon atoms; if double bonds are present in the fatty acid portion of the molecule, the fat is said to be : 1 gram Fiber. 2 grams Sodium: 360 mg Cholesterol: 65 mg Carbohydrate: 24 grams Protein: 25 grams EAST INDIAN East In·dies Indonesia. The term is sometimes used to refer to all of Southeast Asia. Historically, it referred chiefly to India. East Indian adj. & n. Noun 1. CHICKEN WITH APRICOT RICE Adapted from The New American Diet Cookbook (1997, Simon & Schuster, out of print). 1 can (14 1/2 ounces) lower-salt chicken broth 1 cup water 2 cloves garlic, minced 2 cinnamon sticks (3 inches each), broken in pieces 1 Tbs. coriander 1 tsp. cumin 2 tsp. onion powder 1 tsp. ground ginger 1/2 tsp. turmeric 1/2 tsp. (or less) Lite Salt 1/8 tsp. cayenne pepper 1 1/4 cups uncooked long grain white rice 1 lb. chicken breasts, skinned, boned, and cut into 1/2-inch cubes (3 breasts) 1 cup frozen peas 1/2 cup light apricot preserves In a medium saucepan, combine the chicken broth Noun 1. chicken broth - a stock made with chicken chicken stock broth, stock - liquid in which meat and vegetables are simmered; used as a basis for e.g. soups or sauces; "she made gravy with a base of beef stock" , water, garlic, cinnamon sticks, coriander coriander (kōr'ēăn`dər), strong-smelling Old World annual herb (Coriandrum sativum) of the family Umbelliferae (parsley family), cultivated for its fruits. , cumin cumin or cummin (both: kŭm`ĭn), low annual herb (Cuminum cyminum) of the family Umbelliferae (parsley family), long cultivated in the Old World for the aromatic seedlike fruits. , onion powder, ginger, turmeric turmeric: see ginger. turmeric Perennial herbaceous plant (Curcuma longa; family Zingiberaceae), native to southern India and Indonesia. Its tuberous rhizomes have been used from antiquity as a condiment, as a textile dye, and medically as an , Lite Salt, and cayenne; bring to a boil. Stir in the rice and return to a boil; reduce the heat, cover, and simmer 12 minutes. Add the chicken cubes and simmer, covered, until the chicken is almost cooked, about 7 minutes. Stir in the peas and apricot preserves; simmer, covered, 2 to 3 minutes, just until the chicken loses its pink color. Remove the cinnamon sticks and serve warm. Serves 4. PER SERVING (recipe made using 3/4 tsp. regular salt and regular apricot preserves) Calories: 500 Total Fat: 3 grams Saturated Fat: 1 gram Fiber: 3 grams Sodium: 590 mg Cholesterol: 65 mg Carbohydrate: 82 grams Protein: 35 grams AUTUMN CHICKEN AND PEARS Adapted from The 15-Minute Gourmet--Chicken (1999, IDG IDG International Data Group IDG Integrated Drive Generator IDG Installation Design Guide IDG Internet Discussion Group IDG Inset Dielectric Guide IDG International Dangerous Goods (mail, shipping) Books Worldwide). 4 boneless skinless chicken breast halves (about 4 ounces each) 3 Tbs. all-purpose flour 1/8 tsp. pepper Dash of salt 2 Tbs. olive oil, divided 2 pears (at room temperature), peeled if desired, cored, and cut into 1/4-inch wedges 2 medium scallions, finely chopped 1/2 tsp. minced garlic 3/4 cup apple juice 1/4 cup dried cranberries 1 Tbs. fresh thyme leaves (or 1 tsp. dried thyme) 1/2 tsp. pepper, or to taste Garnish (optional): toasted sliced almonds, coarsely chopped pecans or walnuts Place the chicken breasts between two sheets of plastic wrap or in a plastic bag; flatten them to a 1/2-inch uniform thickness. Combine the flour, pepper, and salt in a shallow bowl. Flour the chicken by lightly pressing both sides of each chicken breast into the flour mixture. Heat 1 tablespoon of the oil in a large nonstick saute sau·té tr.v. sau·téed, sau·té·ing, sau·tés To fry lightly in fat in a shallow open pan. n. A dish of food so prepared. pan over medium-high heat. Arrange the chicken breasts in a single layer; cook for about 2 minutes on each side or until they are lightly browned but not cooked through. Transfer the chicken to a plate and cover to keep warm. Heat the remaining 1 tablespoon of oil in the saute pan. Add the pears, scallions, and garlic. Cook, stirring, for about 2 minutes or until the pears are slightly tender. Reduce the heat to medium. Stir in the remaining ingredients (except the garnish) and return the chicken to the skillet. Cover and cook for about 8 minutes or until the chicken is thoroughly done. For each serving, place a chicken breast on a bed of rice or couscous cous·cous n. 1. A pasta of North African origin made of crushed and steamed semolina. 2. A North African dish consisting of pasta steamed with a meat and vegetable stew. ; top with the pears, cranberries, and sauce. Serves 4. PER SERVING (recipe made using 1/2 tsp. salt; analysis does not include optional garnish or rice) Calories: 280 Total Fat: 10 grams Saturated Fat: 2 grams Fiber: 3 grams Sodium: 350 mg Cholesterol: 65 mg Carbohydrate: 22 grams Protein: 24 grams |
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