See the (poultry) light."Not Not chicken again." If that's the cry around your house these days, check out Light Ways with Poultry. It's got more than 50 recipes for chicken, turkey, and Cornish hen Cornish hen or Cornish chicken, breed of poultry that originated in Cornwall, England, but gained prominence only after it was established in the United States. Its body shape is quite different from that of other chickens. ...few of them like what you've been eating every week for you can't remember how long. SOUTHWESTERN CHICKEN SAUTE 1 Tbs. chili powder 1/4 tsp. ground 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. 1/4 tsp. salt 1/8 tsp. ground red pepper red pepper: see pepper. 1 lb. skinless, boneless Bone´less a. 1. Without bones. Adj. 1. boneless - being without a bone or bones; "jellyfish are boneless" chicken breast halves (4) 1/2tsp. olive oil 1/2 cup defatted defatted 1. fat is removed from the tissue by fat solvents. 2. deprived of fat as a food. chicken broth 1 Tbs. cider vinegar 8 oz. ripe plum tomatoes, diced 1 cup frozen corn kernels 1 can (4 oz.) mild green chilies, rinsed and drained 1/4 cup chopped fresh cilantro 1 lime, cut into wedges In a cup, mix the chili powder, cumin, salt, and red pepper. Rub both sides of the chicken breasts with 1 tablespoon of the spice mixture. In a large, heavy, no-stick skillet, warm the oil over medium-high heat. Add the chicken and saute for 2 to 3 minutes per side, or until the spice coating is browned and the surface of the chicken is opaque. (The chicken will finish cooking later.) Transfer the chicken to a clean plate. Add the broth, vinegar, and the remaining spice mixture to the skillet increase the heat to high and bring to a boil, stirring to get up the browned bits from the bottom of the skillet. Boil for 1 to 2 minutes, or until the liquid is slightly reduced. Return the chicken to the skillet, adding any juices that have collected on the plate. Add the tomatoes, corn, and chilies, and bring to a simmer. Spoon the corn and tomato mixture over the chicken; reduce the heat to medium, cover and simmer, stirring once or twice, for 5 minutes, or until the chicken is cooked through and the flavors are blended. Transfer the chicken and vegetables to a serving dish and sprinkle with the cilantro. Serve the chicken and vegetables with the lime wedges. Serves 4. PER SERVING Calories: 238 Sodium: 274 mg Total Fat: 5g (19% of cars.) Sat. Fat: 1 g Cholesterol: 70 mg Fiber: 4 g Carbohydrate: 18 g FRUITED CHICKEN AND 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. SALAD 1/2 cup defatted chicken broth cup water 2/3 cup instant couscous 1/4 cup silvered dried apricots 2 Tbs. golden raisins 2 medium navel oranges 2 Tbs. fresh lemon juice 2 Tbs. chopped red onion 1 Tbs. extra-virgin olive oil 1 Tbs. honey 1/2 tsp. freshly ground black pepper 1/4 tsp. salt 1/8 tsp. ground red pepper 12 oz. skinless, boneless chicken breast halves, cut crosswise into 1/2"-wide strips 1/2 tsp. ground coriander coriander (kōr'ēăn`dər), strong-smelling Old World annual herb (Coriandrum sativum) of the family Umbelliferae (parsley family), cultivated for its fruits. 1 large red bell pepper, cut into thin strips 1/2 cup thinly sliced fennel fennel, common name for several perennial herbs, genus Foeniculum vulgare of the family Umbelliferae (parsley family), related to dill. The strawlike foliage and the seeds are licorice-scented and are used (especially in Italian cooking) for flavoring. or celery 4 cups colorful mixed greens, torn into bite-size In a medium saucepan bring the broth and water to a boil over high heat. Stir in the couscous, apricots, and raisins, and remove the pan from the heat. Cover and let stand for 5 minutes, or until the couscous has absorbed the liquid. Spread the couscous in a shallow baking dish and place in the freezer for 10 minutes to chill. Preheat the broiler broiler a young (about 8 weeks old) male or female chicken weighing 3 to 3.5 lb. . Spray a jelly-roll pan with no-stick spray. Using a serrated serrated /ser·rat·ed/ (ser´at-ed) having a sawlike edge. serrated (ser´āted), adj having a jagged or notched edge; saw-toothed. knife, pare the peel and pith pith, in botany, core of the stem of most plants. Pith is composed of large, loosely packed food-storage cells. As the stem grows older the pith usually dries out, and in some it disintegrates and the stem becomes hollow. from the oranges. Working over a medium bowl, cut out the sections from between the membranes: set the sections aside. Squeeze the juice from the membranes into a large bowl: You should have about 3 tablespoons of juice. To the orange juice add 1 tablespoon of the lemon juice, the red onions, oil honey, l/4 teaspoon of the black pepper, 1/8 teaspoon of the salt, and half of the ground red pepper. Place the chicken strips in the prepared pan and sprinkle with the coriander and the remaining lemon juice black pepper, salt, and ground red pepper. Toss the chicken to season evenly. Broil the chicken 4 to 5 inches from the heat turning the pieces several times, for 4 to 6 minutes, or until cooked through. Add the chilled couscous chicken, bell peppers, and fennel or celery to the dressing, and toss to mix. Add the orange sections and toss gently. Spread the greens on a platter and mound the couscous mixture in the center. Serves 4. PER SERVING Calories: 367 Sodium: 224 mg Total Fat: 5g (12% of cars.) Sat. Fat: 1 g Cholesterol: 53 mg Fiber: 5g Carbohydrate: 51 g |
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