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| Grapefruit-Mint Chicken (Eating Well) Recipe |
Category: Other / Poultry
Rating:
N/A
Servings: 4
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Ingredients
400 gm skinless boneless chicken breasts; (one 3-1/4-oz fillet per
1 salt and pepper
1 1/2 teaspoon cooking oil
1 1/2 teaspoon cooking oil; or spray
1/4 cup shallots; finely chopped
1/4 teaspoon crushed red pepper
1/2 cup low-salt chicken broth; defatted
1/2 cup ruby red grapefruit juice
1 tablespoon chopped fresh mint
2 teaspoon flour
1 salt and pepper
1 fresh mint; optional
Cooking Directions:
[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
poultry,eat-lfmail,quick
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