Wednesday, December 14, 2011

Peach-Glazed Chicken

  • 1/2 (15.25oz) can sliced peaches in fruit juice, drained with 1/4 C juice reserved
  • 1 Tbsp light brown sugar
  • 1 Tbsp cider vinegar
  • 2 tsp fresh lemon juice
  • 1 tsp dried basil, crumbled
  • 1/4 tsp salt
  • 1/8 tsp pepper
  • 2 boneless, skinless chicken breast halves (about 4oz each), all visible fat discarded, pounded to 1/4 inch thickness
  • olive oil spray
  • 1 tsp olive oil
1. In a small bowl, stir together the peaches, reserved juice, brown sugar, vinegar, and lemon juice. Set aside.
2. In another small bowl, stir together the basil, salt, and pepper. Sprinkle over both sides of the chicken. Lightly spray both sides with olive oil spray.
3. In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 4-5 minutes on each side, or until browned on the outside and no longer pink in the center. Push the chicken to one side. With a slotted spoon, transfer the peaches to the pan, reserving the juice. Cook for 1 minute. Turn the peaches over and cook for 1 minute, or until lightly browned.
4. Pour in the reserved juice. Stir to combine the juice, chicken, and peaches. Cook for 3 to 5 minutes, or until most of the liquid has evaporated and the juices are slightly caramelized and glaze the chicken and peaches, stirring occasionally.

Robyn's notes: this went quickly and was quite good. The peaches, to me, seemed to soak up quite a bit of vinegar, but I was the only one who felt that way, and I'm sensitive to the taste (and smell) of vinegar, so most people probably wouldn't notice. The chicken was great. I served this over couscous (not included in Nutritional Analysis below), which I prepared by replacing some of the water with the leftover peach juice from the can. Usually I won't use recipes that call for "half a can" of anything, but when it's canned fruit it's not as big of a deal to me. I just put the remaining peaches into a container in the fridge and can have them as a side dish with lunch or as a snack the following day.

**** 4 Stars: Very Good. Enjoyed by us both, I will make this frequently

Nutritional Information: Exchanges = 1 Fruit, 1/2 Carbohydrate, 3 Lean Meat. Calories 250; Calories from Fat 45; Total Fat 5g; Saturated Fat 1.1g; Trans Fat 0.0g; Polyunsaturated Fat 0.9g; Monounsaturated Fat 2.6g; Cholesterol 65mg; Sodium 360mg; Total Carbohydrate 26g; Dietary Fiber 2g; Sugars 23g; Protein 25g

Sunday, December 11, 2011

Panko Chicken in Mustard Cream Sauce

  • 1/3 C low-fat buttermilk
  • 1/2 C panko
  • cooking spray
  • 2 boneless, skinless chicken breast halves (about 4oz each), all visible fat discarded
  • 1/4 C fat-free, low-sodium chicken broth
  • 2 Tbsp fat-free sour cream
  • 1 Tbsp Dijon mustard
  • 1/4 tsp dried tarragon, crumbled
1. Preheat the oven to 400°F.
2. Pour the buttermilk into a shallow dish. Put the panko in another shallow dish. Lightly spray a baking pan with cooking spray. Set the dishes and baking pan in a row, assembly-line style.
3. Dip the chicken in the buttermilk, turning to coat. Roll each piece in the panko, lightly shaking off any excess. Arrange the chicken in a single layer in the baking pan. Lightly spray the top of the chicken with cooking spray.
4. Bake for 20 to 25 minutes, or until the chicken is no longer pink in the center.
5. Meanwhile, pour the broth into a small saucepan. Heat to a simmer over medium-high heat. Reduce the heat to medium-low. Whisk in the sour cream, mustard, and tarragon. Cook for 1 to 2 minutes, or until smooth and heated through, whisking constantly. Pour the sauce over the cooked chicken.

Robyn's notes: this is a heart-healthy and diabetic-friendly recipe, thus the "fat-free" qualifiers in the ingredients. Substituting the regular version of each of those would likely be fine, though obviously the nutritional information below would be inaccurate. This was fine, but not exciting for me, mainly because I'm not a big fan of Dijon mustard. But it went quickly and the chicken turned out well, moist inside but with a crispy coating. I served it over plain couscous (not included in the nutritional analysis below).

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Nutritional Facts: Exchanges=1 starch, 3 lean meat. Calories 195; Calories from fat 30; Total Fat 3.5g; Saturated Fat 0.9g; Trans Fat 0.0g; Polyunsaturated Fat 0.7g; Monounsaturated Fat 1.2g; Cholesterol 70mg; Sodium 280mg; Total Carbohydrate 11g; Dietary Fiber 1g; Sugars 2g; Protein 27g