| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Fruits | Eat-lf mail, New text, Poultry, Quick | 4 | Servings | |
INGREDIENTS
| 400 | g | Skinless boneless chicken |
| breasts one 3-1/4-oz | ||
| fillet per serving | ||
| Salt and pepper | ||
| 1 1/2 | t | Cooking oil |
| 1 1/2 | t | Cooking oil, or spray |
| 1/4 | c | Shallots, finely chopped |
| 1/4 | t | Crushed red pepper |
| 1/2 | c | Low-salt chicken broth |
| defatted | ||
| 1/2 | c | Ruby red grapefruit juice |
| 1 | T | Chopped fresh mint |
| 2 | t | Flour |
| Salt and pepper | ||
| Fresh mint, optional |
INSTRUCTIONS
[1] SAUTE CHICKEN: Season boneless, skinless chicken breasts on both sides with salt and pepper. In a large heavy skillet, heat 1-1/2 tsp. olive or canola oil over medium-high heat. Add chicken and sear until well browned, about 3 minutes per side. Transfer chicken to a plate (not paper) and tent with foil. [2] FLAVOR: Reduce heat to medium and add second measure of oil to skillet. Add the aromatics in order listed. Cook stirring for about 2 minutes. Remove pan from heat. [3] MAKE SAUCE: In a small bowl, whisk broth, juice, mint and flour. Add to the skillet. Whisking, return pan to the heat and cook, whisking, until slightly thickened, about 3 minutes. [4] ASSEMBLE & SERVE: Return chicken and juices to skillet; reduce heat to low. Simmer until chicken is cooked through, about 4 minutes. Transfer chicken to a warmed platter. Season with salt and pepper and spoon over the chicken. Garnish with fresh mint: sprigs or chopped. >FYI: When sauteing skinless boneless chicken breast halves, the first goal is to get a nicely caramelized, slightly crusted exterior, while keeping the inside moist and tender. The second goal is to get a fast, delicious pan sauce that capitalizes on the rich flavor left in the skillet after the Chicken is cooked. Therefore Eating Well's Kitchen staff recommend using a cast iron skillet. March 1998 has ten sauces to try. >from Pat Hanneman (Kitpath) MC-PER SERVING: 170 CAL, 5.1g fat (27.2% cff). If served with 1/2 cup of hot cook whtie rice, add 130 cals. Recipe by: EatingWell (magazine) 1998 March Posted to EAT-LF Digest by KitPATh <phannema@wizard.ucr.edu> on Feb 23, 1998
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