Spicy Orange Ginger And Lemon Chicken Breast
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats | Thai | Eat-lf mail, Lowfat, Pepin, Poultry | 2 | Servings |
INGREDIENTS
| Olive oil spray | ||
| 7 | oz | Boned and skinned chicken |
| breast halves | ||
| 1/8 | t | Salt |
| 1/4 | t | Chili powder |
| 1/4 | t | Cumin powder |
| 1/4 | t | Dried thyme |
| 1/4 | t | Cayenne pepper |
| 2 | t | Potato starch, or flour |
| 1 | Strip lemon peel, 1×2-inch | |
| 1 | Strip orange peel | |
| 1×2-inch | ||
| 2 | t | Minced ginger, fresh |
| 2 | Garlic cloves, peel and | |
| slice | ||
| 1/2 | c | Apple juice, or cider |
| 1/4 | c | Water, optional |
| 1/4 | phannema@wizard.ucr.edu), phannema@wizard.ucr.edu |
INSTRUCTIONS
1997 [10.5% CFF] Per breast with sauce: 163 cals, 1.9 g fat. | Prep 5 mins ~ Simmer 15-18 Remove rind pieces from orange and lemon with a vegetable peeler and rough chop. Heat a saute or skillet large enough to just hold the meat pieces. Spray. Sear to lightly brown the chicken pieces, both sides. Meanwhile combine the sauce ingredients in a measuring cup. Pour into the hot pan and let the liquid boil a bit to cook the thickener. Reduce the heat to low, cover tightly and cook gently for 15 minutes. Serve with the cooking juices. Add water or more apple juice if the sauce loses too much moisture. Menu * The sauce is spicy, biting and sweet. Taste is similar to some versions of Pad Thai -- so serve with noodles or angle hair spaghetti or with hot steamed white rice (either long or medium grain). A dark green vegetable or medley that includes one would also be a good choice. . -- original recipe revised and tested by patH (To Eat-LF Variation (See JP-note): use dark meat; a thigh with attached leg; remove skin. Sear, add sauce, and simmer until done about 35 to 40 mins total time: [30% cff] Each serving: 225 cals, 7.6 g fat. JP-note Pepin's suggested menu * Salad with low-fat caesar dressing * "Spicy Ginger and Lemon Chicken" Leg and Thigh * Simple brown rice (no blends) with a little red pepper * Steamed Broccoli * Fresh pears sprinkled with chopped roasted mixed nuts. Use fresh broccoli, one crown per person, peel the stalk, and slice; cut florets into 1-inch pieces. Cook with the rice but do not combine these side dishes. Recipe by: Jacques Pepin (1996) Cooking with Claudia / rev Posted to Digest eat-lf.v097.n101 by PATh <phannema@wizard.ucr.edu> on Apr 16,
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Nutrition (calculated from recipe ingredients)
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Calories: 303
Calories From Fat: 62
Total Fat: 6.8g
Cholesterol: 146.2mg
Sodium: 583.1mg
Potassium: 546.8mg
Carbohydrates: 1.1g
Fiber: <1g
Sugar: <1g
Protein: 55.5g