Spiced apricot chicken (eating well)
4 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 400 | grams | Skinless boneless chicken breasts; (one 3-1/4-oz fillet per serving) |
| Salt and pepper | ||
| 1½ | teaspoon | Cooking oil |
| 1½ | teaspoon | Cooking oil; or spray |
| ¼ | cup | Finely chopped onion |
| 2 | Cloves minced garlic | |
| ½ | teaspoon | Ground cumin |
| ¼ | teaspoon | Ground cinnamon |
| 1 | pinch | Cayenne pepper |
| ½ | cup | Unsweetened pineapple juice |
| ½ | cup | Low-salt chicken broth; defatted |
| ⅓ | cup | Chopped dried apricots |
| 2 | tablespoons | Fresh lemon juice |
| Salt and pepper | ||
| 2 | tablespoons | Chopped fresh mint; for garnish |
Directions
[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, for 1 minute.
[3] MAKE SAUCE: Add the pineapple juice, broth, apricots and lemon juice.
Bring to a simmer. Cook until slightly thickened, about 5 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 sauce with salt and pepper and spoon over the chicken. Garnish.
>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: 205 CAL, 5.2g fat (22½% cff).
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