See the (poultry) light.
SOUTHWESTERN CHICKEN SAUTE
1 Tbs. chili powder 1/4 tsp. ground cumin 1/4 tsp. salt 1/8 tsp. ground red pepper 1 lb. skinless, boneless chicken breast halves (4) 1/2tsp. olive oil 1/2 cup defatted 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.
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 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 1 large red bell pepper, cut into thin strips 1/2 cup thinly sliced fennel 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. Spray a jelly-roll pan with no-stick spray.
Using a serrated knife, pare the peel and pith 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.
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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|Publication:||Nutrition Action Healthletter|
|Date:||May 1, 1996|
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