| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Fruits |
|
Poultry, Eat-lf mail, New text, Quick |
4 |
Servings |
INGREDIENTS
| 400 |
g |
Skinless boneless chicken breasts; (one 3-1/4-oz fillet per serving) |
|
|
Salt and pepper |
| 1 1/2 |
ts |
Cooking oil |
| 1 1/2 |
ts |
Cooking oil; or spray |
| 1/4 |
c |
Shallots; finely chopped |
| 1/4 |
ts |
Crushed red pepper |
| 1/2 |
c |
Low-salt chicken broth; defatted |
| 1/2 |
c |
Ruby red grapefruit juice |
| 1 |
tb |
Chopped fresh mint |
| 2 |
ts |
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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