Spiced Apricot Chicken (eating Well)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats | Eat-lf mail, Poultry | 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 | Finely chopped onion |
| 2 | Cloves minced garlic | |
| 1/2 | t | Ground cumin |
| 1/4 | t | Ground cinnamon |
| 1 | pn | Cayenne pepper |
| 1/2 | c | Unsweetened pineapple juice |
| 1/2 | c | Low-salt chicken broth |
| defatted | ||
| 1/3 | c | Chopped dried apricots |
| 2 | T | Fresh lemon juice |
| Salt and pepper | ||
| 2 | T | Chopped fresh mint, for |
| garnish |
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 1 minute. [3] MAKE SAUCE: Add the pineapple juice, broth, apricots and lemon juice. Bring to a simmer. Cook until slightly thickened, about 5 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 sauce with salt and pepper and spoon over the chicken. Garnish. >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: 205 CAL, 5.2g fat (22.5% 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
A Message from our Provider:
“It’s not how you start, it’s how you finish that counts”
Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 225
Calories From Fat: 50
Total Fat: 5.5g
Cholesterol: 73.1mg
Sodium: 372.8mg
Potassium: 511.6mg
Carbohydrates: 13.5g
Fiber: 1.3g
Sugar: 9.8g
Protein: 29.5g