Fast thaw for chicken

Sunset, Oct, 1998 by Christine Weber Hale

Basics for baking and poaching

To bake: Place 4 frozen boned, skinned chicken breast halves (about 2 lb. total) in a single layer in a 9- by 13-inch pan. Bake in a 400 [degrees] oven until meat is no longer pink in center of thickest part (cut to test), 25 to 30 minutes.

To poach: Place 4 frozen boned, skinned chicken breast halves (about 2 lb. total) in an 11- to 12-inch frying pan. Add specified liquid and other seasonings (recipes follow), cover, and bring to a boil over high heat, Reduce heat and simmer until meat is no longer pink in center of thickest part (cut to test), 15 to 20 minutes total.

Hoisin Chicken

PREP AND COOK TIME: About 30 minutes

MAKES: 4 servings

1/4 cup hoisin sauce 1/4 cup apricot jam 4 frozen boned, skinned chicken breast halves (about 8 oz. each) 1/4 cup minced fresh mint leaves 1/4 cup minced fresh cilantro 1/4 cup minced green onions 1 tablespoon minced lemon peel

1. Mix hoisin sauce and jam.

2. Bake chicken as directed at left. After 15 minutes, spread hoisin mixture onto chicken. Baste once with juices. Transfer meat and juices to a platter.

3. Meanwhile, mix mint, cilantro, onions, and lemon peel. Sprinkle mixture over and around chicken.

Per serving: 349 cal., 7.4% (26 cal.) from fat; 53 g protein; 2.9 g fat (0.8 g sat.); 23 g carbo (0.8 g fiber); 474 mg sodium; 132 mg chol.

Caper Chicken

MAKES: 4 servings

1. Bake 4 frozen boned, skinned chicken breast halves as directed.

2. Meanwhile, in a 1 1/2- to 2-quart pan over medium heat, stir 3 cups chopped ripe tomatoes and 3 tablespoons drained capers until hot; keep warm.

3. Transfer chicken to a platter and top with tomato mixture. Sprinkle with 1/2 cup slivered fresh basil leaves and 1/4 cup shredded parmesan cheese. Add salt to taste.

Per serving: 307 cal., 14% (43 cal.) from fat; 56 g protein; 4.8 g fat (1.8 g sat.); 7.6 g carbo (2.2 g fiber); 538 mg sodium; 136 mg chol.

Jeweled Chicken

MAKES: 4 servings

1. Poach 4 frozen boned, skinned chicken breast halves as directed in this liquid: 1 1/4 cups fat-skimmed chicken broth, 1 teaspoon grated orange peel, 1 cup orange juice, 1/4 cup dry white wine, 3/4 cup mixed dried fruit bits, and 1/3 cup dried cranberries. Transfer chicken to a platter; keep warm.

2. Boil pan juices over high heat, uncovered, until reduced to 1 cup, 3 to 4 minutes. Mix 1 tablespoon cornstarch with 3 tablespoons water, pour into sauce, and stir until boiling.

3. Moisten chicken with some of the sauce and pour remainder into a bowl. Sprinkle chicken with 1/4 cup minced green onions. Serve with remaining sauce and salt to add to taste.

Per serving: 408 cal., 6.9% (28 cal.) from fat; 56 g protein; 3.1 g fat (0.8 g sat.); 35 g carbo (2.3 g fiber); 179 mg sodium; 132 mg chol.

Mango Chicken

MAKES: 4 servings

1. Poach 4 frozen boned, skinned chicken breast halves as directed in this liquid: 1 1/4 cups mango nectar, 1 cup fat-skimmed chicken broth, 1/4 cup lime juice, 1 tablespoon minced fresh ginger, and 1 teaspoon ground cinnamon. Transfer chicken to a platter and keep warm.

2. Boil pan juices over high heat, uncovered, until reduced to 1 cup, about 5 minutes. Mix 1 tablespoon cornstarch with 3 tablespoons water, pour into sauce, and stir until boiling. Pour over chicken. Add salt to taste.

Per serving: 314 cal., 8.3% (26 cal.) from fat; 55 g protein; 2.9 g fat (0.7 g sat.); 14 g carbo (0.2 g fiber); 175 mg sodium; 132 mg chol.

WHAT'S FOR DINNER?

Hoisin Chicken White, Brown, and Wild Rice Blend Steamed Sugar Snap Peas with Lemon Butter Purchased Chocolate Torte

LET US HEAR FROM YOU

Have a question, quick tip, or favorite recipe you can make in 30 minutes or less? Send it to The Quick Cook, Sunset Magazine, 80 Willow Rd., Menlo Park, CA 94025, or send e-mail (including your full name, street address, and phone number) to quickcook@sunsetpub.com.