Don't Be Chicken.It's a known fact. Eating the same chicken dish more than twice a week can make you grumpy. Enter the Master Chicken Saute. It's the foundation for these three innovative recipes, which use grapefruit, ginger, or apricot to shake you out of the poultry blahs. All recipes are reprinted with permission from Eating Well magazine ([c] 1998 by Eating Well Publishing Co., L.L.C.). SCALLION & GINGER SPICED CHICKEN 1 1/2 tsp. oil 1/4 cup minced scallion whites 3 minced garlic cloves 1 Tbs. minced fresh ginger 3/4 cup reduced-sodium chicken broth 1/3 cup rice-wine vinegar 2 Tbs. hoisin sauce 2 tsp. sugar soy sauce (to taste) 1/2 cup sliced scallion greens (for garnish) Saute the chicken as in the master recipe. Reduce the heat to medium and add the oil to the skillet. Add the scallion scallion: see onion. whites, garlic, and flesh ginger. Cook, stirring, for one minute. Add 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" , vinegar, hoisin sauce hoi·sin sauce n. A thick, sweet, pungent sauce used in Chinese cooking. [Chinese (Cantonese) hoísin, seafood, equivalent to Chinese (Mandarin) h , and sugar. Bring to a simmer. Cook until slightly thickened thick·en tr. & intr.v. thick·ened, thick·en·ing, thick·ens 1. To make or become thick or thicker: Thicken the sauce with cornstarch. The crowd thickened near the doorway. 2. , about three minutes "Three Minutes" is the 46th episode of Lost. It is the twenty-second episode of the second season. The episode was directed by Stephen Williams, and written by Edward Kitsis and Adam Horowitz. It first aired on May 17, 2006 on ABC. . Return the chicken and juices to the skillet; reduce the heat to low. Simmer until the chicken is cooked through, about four minutes. Transfer the chicken to a warmed platter. Season the sauce with soy sauce to taste and spoon over the chicken. Garnish with the scallion greens. Serves 4. PER SERVING (recipe made using 1 Tbs. reduced-sodium soy sauce and no salt in the Master Chicken Saute) Calories: 180 Total Fat: 6 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. 1 gram Sodium: 340 mg Cholesterol: 55 mg Carbohydrate: 8 grams Protein: 23 grams GRAPEFRUIT-MINT CHICKEN 1 1/2 tsp. oil 1/4 cup finely chopped shallots 1/4 tsp. crushed red pepper 1/2 cup reduced-sodium chicken broth 1/2 cup ruby-red grapefruit juice 1 Tbs. chopped fresh mint 2 tsp. flour 1 Tbs. chopped fresh mint (for garnish) Saute the chicken as in the master recipe. Reduce the heat to medium. Add the oil to the skillet. Add the shallots and crushed red pepper red pepper: see pepper. . Cook, stirring, for about two minutes. Remove from the heat. In a small bowl, whisk the chicken broth, grapefruit juice, mint, and flour. Add to the skillet. Cook, whisking, until slightly thickened, about three minutes. Return the chicken and juices to the skillet; reduce the heat to low. Simmer until the chicken is cooked through, about four minutes. Transfer the chicken to a warmed platter. Season the sauce with salt and pepper
PER SERVING (recipe made using 1/2 tsp. salt in the Master Chicken Saute) Calories: 210 Total Fat: 7 grams Saturated Fat: 1 gram Fiber: 0 grams Sodium: 380 mg Cholesterol: 80 mg Carbohydrate: 6 grams Protein: 30 grams SPICED APRICOT CHICKEN 1 1/2 tsp. oil 1/4 cup finely chopped onion 2 minced garlic cloves 1/2 tsp. ground cumin 1/4 tsp. ground cinnamon pinch of cayenne pepper 1/2 cup unsweetened pineapple juice 1/2 cup reduced-sodium chicken broth 1/3 cup chopped dried apricots 2 Tbs. fresh lemon juice 2 Tbs. chopped fresh mint (for garnish) Saute the chicken as in the master recipe. Reduce the heat to medium. Add the oil to the skillet. Add the onion, garlic, 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. , cinnamon, and cayenne. Cook, stirring, for one minute. Add the pineapple juice, chicken broth, apricots, and lemon juice and bring to a simmer. Cook until slightly thickened, about five minutes. Return the chicken and juices to the skillet; reduce the heat to low. Simmer until the chicken is cooked through, about four minutes. Transfer the chicken to a warmed platter. Season the sauce with salt and pepper and spoon over the chicken. Garnish with the mint. Serves 4. PER SERVING (recipe made using 1/2 tsp. salt in the Master Chicken Saute) Calories: 240 Total Fat: 7 grams Saturated Fat: 1 gram Fiber: 1 gram Sodium: 380 mg Cholesterol: 80 mg Carbohydrate: 13 grams Protein: 30 grams RELATED ARTICLE: MASTER CHICKEN SAUTE Season 4 boneless Bone´less a. 1. Without bones. Adj. 1. boneless - being without a bone or bones; "jellyfish are boneless" , skinless chicken breasts (1 to 1 1/4 lbs. total) on both sides with salt and pepper. In a large heavy skillet, heat 1 1/2 tsp. olive or canola oil Noun 1. canola oil - vegetable oil made from rapeseed; it is high in monounsaturated fatty acids canola vegetable oil, oil - any of a group of liquid edible fats that are obtained from plants over medium-high heat. Add the chicken and sear until browned on both sides, about 3 minutes per side. Transfer the chicken to a plate and tent with foil. |
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