Yield: 4 Servings
Measure | Ingredient |
---|---|
400 grams | Skinless boneless chicken breasts; (one 3-1/4-oz fillet per serving) |
\N \N | Salt and pepper |
1½ teaspoon | Cooking oil |
1½ teaspoon | Cooking oil; or spray |
2 \N | Pears; cored and peeled and thickly sliced |
¼ cup | Shallots; finely chopped |
1 teaspoon | Curry powder |
½ cup | Dry white wine |
½ cup | Low-salt chicken broth; defatted |
2 tablespoons | Unsweetened coconut milk; (light) |
1 tablespoon | Chopped fresh cilantro |
1 tablespoon | Chopped fresh mint |
\N \N | Salt and pepper |
[1] SAUTE CHICKEN: Season boneless, skinless chicken breasts on both sides with salt and pepper. In a large heavy skillet, heat 1-½ 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 until softened, 2 to 3 minutes.
[3] MAKE SAUCE: Add the liquids in order listed. Bring to a simmer. Cook 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. Stirring, add coconut milk, cilantro and mint to the sauce. Season with salt and pepper and spoon over the chicken.
>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 203 cals, 7.3 g fat (31.7%) If served with ½ cup of hot cook whtie rice, add 130 cals.
Recipe by: EatingWell (magazine) 1998 March Posted to EAT-LF Digest by KitPATh <phannema@...> on Feb 23, 1998