Beat the Cluck - chicken recipes - Brief Article - Recipe

Nutrition Action Healthletter, Oct, 2000

Tired of your old warhorse chicken recipes? Here are three easy-to-prepare dishes that are guaranteed to put the pizzazz back in your poultry.

BAKED CHICKEN WITH CARAMELIZED ONIONS

Adapted from The New American Diet Cookbook (1997, Simon & Schuster, out of print).

2 large onions, thinly sliced
3 Tbs. brown sugar
3/4 cup dry red wine
3 Tbs. balsamic vinegar
3 Tbs. Dijon-style mustard
1 1/2 tsp. freshly squeezed lemon
  juice
1/2 tsp. pepper
1 tsp. Worcestershire sauce
1 tsp. minced garlic
4 chicken breasts, boned and
  skinned (about 4 ounces each)

To prepare the caramelized onions: Combine the onions and brown sugar in a nonstick skillet. Cook over moderate heat, stirring often, until the onions begin to caramelize and turn golden, 15 to 20 minutes. Stir in the wine and vinegar; increase the heat to medium-high and bring to a boil. Reduce the heat and cook, stirring often, until most of the liquid has evaporated, at least 30 minutes--the longer, the better. Set aside.

Preheat the over to 350 [degrees] F. While the onions are cooking, combine the mustard, lemon juice, pepper, Worcestershire sauce, and garlic. Place the chicken breasts in a baking dish that has been sprayed with nonstick cooking spray and cover with the mustard-lemon mixture. Bake, uncovered, 30 minutes or until the chicken is no longer pink inside. Place on a warm platter and cover with the warm caramelized onions. Serves 4.

PER SERVING

Calories: 260 Total Fat: 4 grams Saturated Fat: 1 gram Fiber. 2 grams Sodium: 360 mg Cholesterol: 65 mg Carbohydrate: 24 grams Protein: 25 grams

EAST INDIAN CHICKEN WITH APRICOT RICE

Adapted from The New American Diet Cookbook (1997, Simon & Schuster, out of print).

1 can (14 1/2 ounces) lower-salt
  chicken broth
1 cup water
2 cloves garlic, minced
2 cinnamon sticks (3 inches each),
  broken in pieces
1 Tbs. coriander
1 tsp. cumin
2 tsp. onion powder
1 tsp. ground ginger
1/2 tsp. turmeric
1/2 tsp. (or less) Lite Salt
1/8 tsp. cayenne pepper
1 1/4 cups uncooked long grain
  white rice
1 lb. chicken breasts, skinned,
  boned, and cut into 1/2-inch
  cubes (3 breasts)
1 cup frozen peas
1/2 cup light apricot preserves

In a medium saucepan, combine the chicken broth, water, garlic, cinnamon sticks, coriander, cumin, onion powder, ginger, turmeric, Lite Salt, and cayenne; bring to a boil. Stir in the rice and return to a boil; reduce the heat, cover, and simmer 12 minutes.

Add the chicken cubes and simmer, covered, until the chicken is almost cooked, about 7 minutes. Stir in the peas and apricot preserves; simmer, covered, 2 to 3 minutes, just until the chicken loses its pink color. Remove the cinnamon sticks and serve warm. Serves 4.

PER SERVING (recipe made using 3/4 tsp. regular salt and regular apricot preserves)

Calories: 500 Total Fat: 3 grams Saturated Fat: 1 gram Fiber: 3 grams Sodium: 590 mg Cholesterol: 65 mg Carbohydrate: 82 grams Protein: 35 grams

AUTUMN CHICKEN AND PEARS

Adapted from The 15-Minute Gourmet--Chicken (1999, IDG Books Worldwide).

4 boneless skinless chicken breast
  halves (about 4 ounces each)
3 Tbs. all-purpose flour
1/8 tsp. pepper
Dash of salt
2 Tbs. olive oil, divided
2 pears (at room temperature),
  peeled if desired, cored, and cut
  into 1/4-inch wedges
2 medium scallions, finely chopped
1/2 tsp. minced garlic
3/4 cup apple juice
1/4 cup dried cranberries
1 Tbs. fresh thyme leaves (or 1 tsp.
  dried thyme)
1/2 tsp. pepper, or to taste
Garnish (optional): toasted sliced
  almonds, coarsely chopped
  pecans or walnuts

Place the chicken breasts between two sheets of plastic wrap or in a plastic bag; flatten them to a 1/2-inch uniform thickness. Combine the flour, pepper, and salt in a shallow bowl. Flour the chicken by lightly pressing both sides of each chicken breast into the flour mixture.

Heat 1 tablespoon of the oil in a large nonstick saute pan over medium-high heat. Arrange the chicken breasts in a single layer; cook for about 2 minutes on each side or until they are lightly browned but not cooked through. Transfer the chicken to a plate and cover to keep warm.

Heat the remaining 1 tablespoon of oil in the saute pan. Add the pears, scallions, and garlic. Cook, stirring, for about 2 minutes or until the pears are slightly tender. Reduce the heat to medium. Stir in the remaining ingredients (except the garnish) and return the chicken to the skillet. Cover and cook for about 8 minutes or until the chicken is thoroughly done.

For each serving, place a chicken breast on a bed of rice or couscous; top with the pears, cranberries, and sauce. Serves 4.

PER SERVING (recipe made using 1/2 tsp. salt; analysis does not include optional garnish or rice)

Calories: 280 Total Fat: 10 grams Saturated Fat: 2 grams Fiber: 3 grams Sodium: 350 mg Cholesterol: 65 mg Carbohydrate: 22 grams Protein: 24 grams